Run
Aerobic Threshold Pace/Marathon Pace
15k ( 5k w. 3/3 NB, 5k @ Marathon Pace, 5k w. 3/3 NB)
10 x 100m OTM
Wam Down
50 heel Pull
1:00 4 Pose e/l
10 Split Squat
10 Single Leg RDL
10 Single Leg Glute Bridge
1:00 Glute Bridge
20 Sit up
1:00 Boat Pose
20 Hollow Rock
Rest Day
Rest Day
5 Parks Yoga for Runner’s
Run
Aerobic Threshold Pace
2h:00 - 2h:30 w. 3/3 count nasal breathing
Wam Down
50 heel Pull
1:00 4 Pose e/l
10 Split Squat
10 Single Leg RDL
10 Single Leg Glute Bridge
1:00 Glute Bridge
20 Sit up
1:00 Boat Pose
20 Hollow Rock
Strength
Trap Bar Deadlift 3 x 5
Accessory
10 Split Squat
10 Lateral Step Up
Calisthenics
3 rounds
10 Scap Pull up
5 Strict Pull up
10 Scap Push up
5 Plyo Push up
Conditioning
5 Burpee, 50m Sprint OTM for 10:00
Run
Go support your local 4th of July race!
Wam Down
50 heel Pull
1:00 4 Pose e/l
10 Split Squat
10 Single Leg RDL
10 Single Leg Glute Bridge
1:00 Glute Bridge
20 Sit up
1:00 Boat Pose
20 Hollow Rock
Run
Aerobic Threshold
8-10k w. 3/3 count nasal breathing
8 x 75m w. 1:00 resting recovery
Wam Down
50 heel Pull
1:00 4 Pose e/l
10 Split Squat
10 Single Leg RDL
10 Single Leg Glute Bridge
1:00 Glute Bridge
20 Sit up
1:00 Boat Pose
20 Hollow Rock
Strength
3 Rounds
3 Front Squat
2 Push Press
1 Thruster
Accessory
10 Reverse Hyper
10 Glute Ham raise
10 GHD Sit up
Calisthenics
5 rounds
5 Burpee Pull up
10 V-Up
:20 L-Sit
Conditioning
10:00
10 Box Jump
20 KB Swing
Run
Aerobic Threshold Pace
15k, 10k w. 3/3 count nasal breathing, for the final 5k, 1:00 comfortably fast w. 2:00 relaxed running returning to nasal breathing.
6 x 100m w. 100m walking recovery
Wam Down
50 heel Pull
1:00 4 Pose e/l
10 Split Squat
10 Single Leg RDL
10 Single Leg Glute Bridge
1:00 Glute Bridge
20 Sit up
1:00 Boat Pose
20 Hollow Rock
Rest Day
Foundation Training 1.0 or 2.0 + Five Parks Yoga for Runners
