Run
Aerobic Threshold
Warm up : 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, :30 lateral plank, 10 Push up, 10 Sit up
10k run, followed by 8 x :20 sprint w. 1:00 resting recovery
3 mile hike starting @ 5% increasing by 2% every 1/2 mile
Warm 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 5-3-2-2
Lateral Step Up 4 x 8
Bench Press 5-3-2-2
Calisthenics
5 Burpee Pull up OTM for 10:00
Conditioning
3 rounds
50m Farmer Carry
5 Sandbag GTS
20 Walking Lunge
Strength
Squat 5-3-2-2
Step Up to Reverse Lunge 4 x 8
Push Press 5-3-2-2
Calisthenics
3 rounds
8 Pull up
10 V-up
15 Hanging Knee Raise
20 Russian Twist
Conditioning
3 x 100m Sand Bag Carry, 10 Burpee each time you break
Run
Aerobic Threshold w. pick ups
Warm up:
1:00 4 Pose, 10 single leg RDL, 10 Split Squat, :30 lateral plank, 10 Push up, 10 Sit up
15k 3/3 NB for the first 12k, for the final 3k :30 comfortably fast w. 2:00 running recovery, returning to nasal breathing.
Warm 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 Pace
10-12k
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
Optional Rest Day
Run
Aerobic Threshold Pace
3h:00 - 3h:30 on Trail w. 3/3 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
Deadlift
5 - 3 - 2 - 2
Accessory
Split Squat 2 x 10
1/2 Kneeling DB Press
Calisthenics
5 Burpee Pull up OTM for 8:00
Conditioning
50m Farmer Carry
10 Sand Bag Squat
50m Sand Bag Squat
20 Kettle Bell Swing
Run
Marathon Pace Intervals
Warm up: 100 heel pull, 5 rounds of 3 point lunge matrix, 2 miles w. 3/3 nasal breathing + form drills
2 miles w. 2:00 resting recovery
1 mile w. 1:00 resting recovery
3 x 1k @ Threshold Pace w. 1:00 resting recovery
Wam Down
2 miles + 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 Pace
10-12k w. 3/3 nasal breathing
5 x 25m Bounding w. 1:30 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
Thruster
60% of you TM / 4 OTM for 8:00
Accessory
Lateral Step up 2 x 10
Glute Ham Raise 2 x 10
Calisthenics
3 rounds
10 V - Up
15 Hollow Rock
:30 Superman Hold
Conditioning
4 rounds
10 Tire Flips
10 Burpee Box Jump
