Run
Aerobic Threshold Pace - 3/3 nasal breathing
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
Ultra: 12k
Marathon 10
Mid Distance 8k
all finish w. 6 x 100m w. 100m 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
Front Squat 5-3-2-2 @ 60,70,75,80% of your TM
Single Leg RDL 3 x 5
Calisthenics
3-5 rounds
5 Pull up
10 Scap Pull up
10 Hanging Knee Raise
Conditioning
4 x 50m
Sandbag Carry
or
100m Single Arm farmer Carry 50m L, 50m R
Run
Interval
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
2 miles w. 3/3 NB,
Ultra: 6 x x (800m, 400m, 200m) w. 1:00 resting recovery and 3:00 between sets,
Marathon: 5 x x (800m, 400m, 200m) w. 1:00 resting recovery and 3:00 between sets,
Mid Distance: 4 x (800m, 400m, 200m) w. 1:00 resting recovery and 3:00 between sets,
Warm Down
2 miles w. 3/3 NB
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
Aerobic Threshold Pace - 3/3 nasal breathing
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
Ultra: 12k
Marathon 10k
Mid Distance 8k
all finish w. 6 x 100m w. 100m 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,
Optional Activity or Active Recovery
Optional Strength
Push Press 5-3-2-2
Single Leg RDL 4 x 5 e/l
Banded Pull Apart 4 x 15
Calisthenics
5 Pull up on the minute for 6:00
Conditioning
10:00
15 Sit up
30 Double Under
Run
Long Run - On trail or soft surfaces
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
Marathon: 2h:30
MD: 1h:30
Warm Down: 20 Stationary March, 10 Goblet Squat March, 10 Farmer Carry Step up, :30 Goblet Squat Hold, :30 Glute Bridge, :30 Lateral Plank
Foundation Training
Run
Aerobic Threshold Pace w. 3/3 nasal breathing
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
8 x 100m w. 100m walking recovery returning to nasal breathing
Warm Down: 20 Stationary March, 10 Goblet Squat March, 10 Farmer Carry Step up, :30 Goblet Squat Hold, :30 Glute Bridge, :30 Lateral Plank
Foundation Training
Strength
OH Squat 3 x 5
Bicep Curl 3 x 20
DB Lateral Shoulder Raise 3 x 10
Calisthenics
5 Burpee Pull up OTM for 8:00
Conditioning
4 rounds
50m Sandbag Carry
50m Farmer Carry
25 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 Nasal Breathing
16 x 100m OTM
8 x 200m w. 1:00 resting recovery
4 x 400 w. 1:1 resting recovery
2 x 800m w. 1:1 resting recovery
1 x 1600
2 miles w. 3/3 Nasal Breathing
Warm Down: 20 Stationary March, 10 Goblet Squat March, 10 Farmer Carry Step up, :30 Goblet Squat Hold, :30 Glute Bridge, :30 Lateral Plank
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 with 3/3 Nasal Breathing
Warm Down: 20 Stationary March, 10 Goblet Squat March, :30 Goblet Squat Hold, :30 Glute Bridge, :30 Prone Plank
Foundation Training
