August 31

Run

Longe Run / Aerobic Threshold Pace

Warm up: 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, :30 lateral plank, 10 Push up, 10 Sit up

Ultra : 4h:00 alternating 30:00 hike/run

Marathon : 3h:00 alternating 30:00 hike/run

Middle Distance : 2h:00 alternating 30:00 hike/run

Included in your final 30:00’s of running, alternating 5:00 @ M pace, 5:00 w. 3/3 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

August 30

Run

Aerobic Threshold Pace

Warm up: 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, :30 lateral plank, 10 Push up, 10 Sit up

Ultra : 15k

Marathon : 12k

Middle Distance : 10k

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

August 29

Run

Aerobic Threshold Pace + Pick Ups

12k w. 3/3 nasal breathing for the first 9k, for the final 3k, :30 comfortably fast w. 2:00 relaxed running 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

August 28

Strength

Front Squat 5 - 3 - 2 - 2

Farmer Carry Step Up 4 x 8

Russian KB Swing 4 x 12

Calisthenics

6 Burpee Pull up OTM for 10:00

Conditioning

4 rounds

100m Sandbag Carry

100m Farmer Carry

100m Sprint

August 27

Run

Aerobic Threshold Pace

Warm up: 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, :30 lateral plank, 10 Push up, 10 Sit up

Ultra : 15k

Marathon : 12k

Middle Distance : 10k

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

August 26

Run

Turnover Recovery

Warm up: 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, :30 lateral plank, 10 Push up, 10 Sit up

2 miles w. 3/3 NB, + form drills

10 x 100m w. 100m walking recovery, 8 x 100m OTM, 6 x 200m w. 1:30 recovery 4 x 400m w. 1:1 resting recovery

Warm Down: 2 miles w. 3/3 nasal breathing - 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

August 25

Run

Long Run / Aerobic Threshold Pace

Warm up: 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, :30 lateral plank, 10 Push up, 10 Sit up

Ultra : 20 miles

Marathon : 16-18 miles

Mid Distance : 12-14 miles

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

August 24

Run

Aerobic Threshold Pace

Warm up: 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, :30 lateral plank, 10 Push up, 10 Sit up

10k - 3/3 NB finish w. 8 x :20 sprint w. 1:30 resting recovery

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

August 23

Strength

Deadlift 5 - 3 - 2 - 2

Accessory

Split Squat 3 x 10 e/l

Lateral Step Up 3 x 10 e/l

Calisthenics

5 Rounds

10 Scap Pull up

10 Scap Push up

20 Hollow Rock

Conditioning

8 Burpee OTM for 10:00

August 22

Run

Intervals

Warm up: 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, :30 lateral plank, 10 Push up, 10 Sit up

2 miles 3/3 NB + From Drills

2 x 10:00 w. 3:00 running recovery returning to 3/3 NB

5 x 5:00 w. 1:00 running recovery

10 x 1:00 w . descending/ascending recovery 1:00, :50, :40, :30, :20, :10, 20, :30, :40, :50

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