Active Recovery
Option 1
1-3 rounds
10 Push up to Lateral Plank, 1:00 Lateral Plank Pose
20 Sit up, 1:00 Boat Pose
10 Cat/Cow, 1:00 Supine Plank
10 Single Leg Glute Bridge, 1:00 Glute Bridge Hold
20 Hindu Squat , 1:00 Squat Hold
10 Hindu Push up, 1:00 Plank Pose
10 Single Leg RDL, 1:00 Figure 4 Pose
and or
Option 2
Run
Long Run / On trail
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 15 miles
Marathon 13 miles
Mid Distance 9 miles
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 @ 60,70,75,80% of your TM
1/2 Kneeling DB Press 4 x 5 e/a
Calisthenics
3-5 rounds
10 Ring Row or TRX Row
15 GHD Sit Up
25 ButterFly Sit up
Conditioning
5 rounds
20 Double Under
20 Slam Ball
Run
Regeneration Run / Aerobic Threshold Pace w. 3/3 nasal breathing
Ultra: 15k
Marathon 12k
Mid Distance 10k
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
Deadlift 5-3-2-2 @ 60,70,75,80% of your TM
Farmer Carry Step up 4 x 20
Calisthenics
15 Scap Push up
:20 L-Sit
:30 Supine Plank
3 / 5 rounds
Conditioning
10 KB Swing OTM
Run
Intervals
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 + form drills,
Ultra/Marathon :2 x 2 miles w. 2:00 resting recovery
Middle Distance 2 x 1 mile w. 1:00 resting recovery then all 4 x 400m w 1:1 recovery, 4 x 200m w. 1:00 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,
Run
Regeneration Run / Aerobic Threshold Pace w. 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: 15k
Marathon 12k
Mid Distance 10k
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,
Active Recovery
Five Parks Yoga for Runner’s
10 Push up to Lateral Plank, 1:00 Lateral Plank Pose
20 Sit up, 1:00 Boat Pose
10 Cat/Cow, 1:00 Supine Plank
10 Single Leg Glute Bridge, 1:00 Glute Bridge Hold
20 Hindu Squat , 1:00 Squat Hold
10 Hindu Push up, 1:00 Plank Pose
10 Single Leg RDL, 1:00 Figure 4 Pose
Run
Long 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
Ultra: 20k
Marathon: 15k
Mid Distance: 12k
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
Press 5-3-2-2 @ 60,70,75,80% of your TM
DB Row 3 x 20
Calisthenics
3-5 rounds :
30 Hollow Rock
10 V-Up
5 Wall Walks
Conditioning
3 rounds
10 DB Thruster
15 Burpee
