Run
Aerobic Threshold Pace
Warm up : 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, 10 Single Leg Glute Bridge, :30 lateral plank, 10 Push up, 10 Sit up
Up to:
Ultra 15k
Marathon 12k
MidDistance 10k,
all finish w. 6 x 100m w. 1:00 walking recovery
Warm Down : 1:00 plank pose, 10 push up to lateral plank, 10 cat/ow, 10 lateral plank pose leg raise, 10 bird dog, 10 single leg glute bridge, 1:00 glute bridge hold, 10 fire hydrant, 10 donkey kick, 1:00 boat pose
Strength
Thruster 5-3-2-2
Seated Box Jump 4 x 8
Lateral Lunge 4 x 8
Calisthenics
3 rounds
10 Scap Pull up
5 Strict Pull up
15 Hanging Knee Raise
(5 Burpee each time you break before completing a round, rest as needed between rounds)
Conditioning
5 rounds:
20 Hindu Squats
20 Double Under
20 Russian KB Swing
Run
Intervals
Warm up : 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, 10 Single Leg Glute Bridge, :30 lateral plank, 10 Push up, 10 Sit up
2 miles w. 3/3 NB + run drills
10 x 100m w. 100m walking recovery, 8 x 100m OTM, 6 x 200 w 1:1 resting recovery, 4 x 400m w. 1:1 resting recovery, 2 miles w. 3/3 NB
Warm Down : 1:00 plank pose, 10 push up to lateral plank, 10 cat/ow, 10 lateral plank pose leg raise, 10 bird dog, 10 single leg glute bridge, 1:00 glute bridge hold, 10 fire hydrant, 10 donkey kick, 1:00 boat pose
Strength
Goblet Squat March 3 x 10
Farmer Carry March 3 x 20
Lateral Step up (20") 3 x 10
Calisthenics
3 rounds
10 Push up to Lateral Plank, 1:00 Supine Plank
10 Single Leg Glute Bridge, 1:00 Glute Bridge Hold
20 Sit up, 1:00 Boat Pose
Conditioning
8 Burpee OTM for 8:00
Run
Aerobic Threshold Pace
Warm up : 50 heel march, :30 four pose e/s, 10 good morning, 10 split squat, 10 RDL, 10 reverse lunge, 10 cossack squat, :30 four pose
Up to:
Ultra 15k
Marathon 12k
MidDistance 10k
all finish w/ 8 x 100 w. :30 walking recovery
Warm Down : 1:00 plank pose, 10 push up to lateral plank, 10 cat/ow, 10 lateral plank pose leg raise, 10 bird dog, 10 single leg glute bridge, 1:00 glute bridge hold, 10 fire hydrant, 10 donkey kick, 1:00 boat pose
Run
Regeneration Run / Aerobic Threshold
Warm up : 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, 10 Single Leg Glute Bridge, :30 lateral plank, 10 Push up, 10 Sit up
Ultra: 15k
Marathon 12k
MD 10k
all finish w. 8 x :20 comfortably fast w. 1:00 resting recovery
Warm Down : Foundation Training + 20 Stationary March, 10 Goblet Squat March, :30 Goblet Squat Hold, :30 Glute Bridge, :30 Supine Plank
Run
Long Run
Warm up : 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, 10 Single Leg Glute Bridge, :30 lateral plank, 10 Push up, 10 Sit up
Ultra: 5h:00 alt. 30:00 hike/run. F/ 6 x 2:00 w. 2:00 running recovery returning to nasal breathing.
Marathon: 2h:30 w. 2 x 15:00 @ M pace
Middle Distance: 1h:30 F 4 x 2:00 w. 2:00 running recovery returning to NB
Warm Down : Foundation Training, 20 Stationary March, 10 Goblet Squat March, :30 Goblet Squat Hold, :30 Glute Bridge, :30 Prone Plank
Run
Intervals
Warm up : 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, 10 Single Leg Glute Bridge, :30 lateral plank, 10 Push up, 10 Sit up
2 miles 3/3 NB
Ultra 5 x 2k w. 2:00 resting recovery,
M 5 x 1k w. 1:00 resting recovery
MD 5 x 800m w. 1:00 resting recovery
2 miles 3/3 NB
Warm down : Foundation Training, 20 Stationary March, 10 Goblet Squat March, 10 Farmer Carry Step up, :30 Goblet Squat Hold, :30 Glute Bridge, :30 Lateral Plank
Strength
Front Squat 5 - 3 - 2 - 2
Farmer Carry Step up 4 x 5 e/l
DB Thruster 5 OTM for 8:00
Calisthenics
5 rounds
3 Pull up
5 Scap Pull up
7 TTB
Conditioning
3 rounds
30 Double Under
15 Burpee
30 Sit up
Run
Aerobic Threshold
Warm up : 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, 10 Single Leg Glute Bridge, :30 lateral plank, 10 Push up, 10 Sit up
Ultra 20k
M 15k
MD 12k
all w. 3/3 NB
Warm Down : Foundation Training + 20 Stationary March, 10 Goblet Squat March, :30 Goblet Squat Hold, :30 Glute Bridge, :30 Prone Plank
