Run
Aerobic Threshold Pace
20k, 3/3 count nasal breathing
Warm Down
10 Push up :30 Plank
10 Lateral Plank Leg Lift, :30 Lateral Plank
10 Sit up, :30 Boat Pose
10 Glute Bridge, :30 Glute Bridge Hold
10 Hollow Rock, :30 Hollow Hold
10 Air Squat, :30 Squat Hold
Strength
Complex
On the minute for 8:00 ( 1 Front Squat, 1 Press, 1 Back Squat, 1 Press )
Calisthenics
10-8-6-4-2
TTB
Ring Row
Run
Threshold Intervals
5k, 3/3 count Nasal Breathing
4 x 800m w. 1:30 resting recovery
4 x 200m
2k, 3/3 count Nasal Breathing
Warm Down
10 Push up :30 Plank
10 Lateral Plank Leg Lift, :30 Lateral Plank
10 Sit up, :30 Boat Pose
10 Glute Bridge, :30 Glute Bridge Hold
10 Hollow Rock, :30 Hollow Hold
10 Air Squat, :30 Squat Hold
Run
Aerobic Threshold Pace
10-12k, 3/3 count nasal breathing
8 x 100m w. 100m walking recovery
Warm Down
10 Push up :30 Plank
10 Lateral Plank Leg Lift, :30 Lateral Plank
10 Sit up, :30 Boat Pose
10 Glute Bridge, :30 Glute Bridge Hold
10 Hollow Rock, :30 Hollow Hold
10 Air Squat, :30 Squat Hold
Strength
Complex
On the Minute for 8:00 ( 3 Press, 2 Front Squat, 1 Thruster )
Calisthenics
10-8-6-4-2
Pull up
HSPU
Conditioning
10-8-6-4-2
DB Snatch L/R
DB Thruster
Run
Aerobic Threshold Pace
15k , 3/3 count nasal breathing
Warm Down
10 Push up :30 Plank
10 Lateral Plank Leg Lift, :30 Lateral Plank
10 Sit up, :30 Boat Pose
10 Glute Bridge, :30 Glute Bridge Hold
10 Hollow Rock, :30 Hollow Hold
10 Air Squat, :30 Squat Hold
Run
Aerobic Threshold Pace
8k w. 3/3 count Nasal Breathing
6 x 300m w. 100m walking recovery
Warm Down
10 Push up :30 Plank
10 Lateral Plank Leg Lift, :30 Lateral Plank
10 Sit up, :30 Boat Pose
10 Glute Bridge, :30 Glute Bridge Hold
10 Hollow Rock, :30 Hollow Hold
10 Air Squat, :30 Squat Hold
Rest
5 Parks Yoga for Runner’s
Foundation Training
8 Point Tabata Plank
Daily Challenge
Run
Aerobic Threshold Pace
On trail…
20k w. 3/3 NB
Warm Down
100 Heel Pull
Foundation Training
8 Point Tabata Plank
Daily Challenge
Run
Aerobic Threshold Pace
12-15k w. 3/3 NB
6-8 x 100m w. 100m walking recovery
Warm Down
100 Heel Pull
Foundation Training
8 Point Tabata Plank
