April 7

Run

Speed Development

Warm up : 100 heel to hamstring pull,, then 10 reps each exercise ( calve raise toes forward, clave raise toes in, calve raise toes out, good morning, air squat, cossack squat, hindu squat, reverse lunge, cat/cow, fire hydrant, donkey kick, clam shell, single leg glute bridge, sit up, t-push up.

1 mile walk

2 mile Run w. 3/3 NB

5 x 150m with a focus on sprint the middle 50m segment with 150m walking recovery

5 x 100m with a focus on sprinting the final 25m segment with 100m walking recovery

3 x 300m sprint with 3:00 resting recovery

2 mile Run w. 3/3 NB

1 mile walk

100 heel to hamstring pull,, then 10 reps each exercise ( calve raise toes forward, clave raise toes in, calve raise toes out, good morning, air squat, cossack squat, hindu squat, reverse lunge, cat/cow, fire hydrant, donkey kick, clam shell, single leg glute bridge, sit up, t-push up.

Post Run

Foundation Training

8 Point Tabata Plank

April 6

Run

Regeneration Run / Aerobic Threshold Pace

Warm up : 100 heel to hamstring pull,, then 10 reps each exercise ( calve raise toes forward, clave raise toes in, calve raise toes out, good morning, air squat, cossack squat, hindu squat, reverse lunge, cat/cow, fire hydrant, donkey kick, clam shell, single leg glute bridge, sit up, t-push up.

12-15k w. 3/3 NB throughout

Post Run

10 x :20 Seconds w. metronome set @ 90BPM synced to pull left foot on the beat

100 heel to hamstring pull,, then 10 reps each exercise ( calve raise toes forward, clave raise toes in, calve raise toes out, good morning, air squat, cossack squat, hindu squat, reverse lunge, cat/cow, fire hydrant, donkey kick, clam shell, single leg glute bridge, sit up, t-push up.

Post Run

Foundation Training

8 Point Tabata Plank

And or

Strength

10 T-Push up

10 DB Bent over row (each arm)

10 Farmer Carry Split Squat

20 Russian KB Swing

50’ Farmer Carry (as heavy as possible)

50 Double Under or 150 Single Under

April 5

Run

Active Recovery / Aerobic Threshold

Warm up : 100 heel to hamstring pull,, then 10 reps each exercise ( calve raise toes forward, clave raise toes in, calve raise toes out, good morning, air squat, cossack squat, hindu squat, reverse lunge, cat/cow, fire hydrant, donkey kick, clam shell, single leg glute bridge, sit up, t-push up.

3h:00 alternating 30:00 walk/hike - 30:00 run

or

2h:00 walk/hike

100 heel to hamstring pull,, then 10 reps each exercise ( calve raise toes forward, clave raise toes in, calve raise toes out, good morning, air squat, cossack squat, hindu squat, reverse lunge, cat/cow, fire hydrant, donkey kick, clam shell, single leg glute bridge, sit up, t-push up.

Post Run

Foundation Training

8 Point Tabata Plank

April 4

Run

Long Run / Aerobic Threshold Pace

Warm up : 100 heel to hamstring pull,, then 10 reps each exercise ( calve raise toes forward, clave raise toes in, calve raise toes out, good morning, air squat, cossack squat, hindu squat, reverse lunge, cat/cow, fire hydrant, donkey kick, clam shell, single leg glute bridge, sit up, t-push up.

1 mile walk w. 3/3 count nasal breathing

up to 2h:30 - 3/3 NB - hydration only when thirsty

1 mile walk 3/3 NB

100 heel to hamstring pull,, then 10 reps each exercise ( calve raise toes forward, clave raise toes in, calve raise toes out, good morning, air squat, cossack squat, hindu squat, reverse lunge, cat/cow, fire hydrant, donkey kick, clam shell, single leg glute bridge, sit up, t-push up.

Post Run

Foundation Training

8 Point Tabata Plank

April 3

Run

Threshold Intervals

Warm up : 100 heel to hamstring pull,, then 10 reps each exercise ( calve raise toes forward, clave raise toes in, calve raise toes out, good morning, air squat, cossack squat, hindu squat, reverse lunge, cat/cow, fire hydrant, donkey kick, clam shell, single leg glute bridge, sit up, t-push up.

1 mile walk w. 3/3 count nasal breathing

2 mile @ Aerobic Threshold Pace

10 x 100m w. 100m walking recovery

10 x 100m OTM (on the minute)

Cool Down

2 miles - Aerobic Threshold Pace w/ 3/3 Nasal Breathing

1 mile walk 3/3 NB

100 heel to hamstring pull,, then 10 reps each exercise ( calve raise toes forward, clave raise toes in, calve raise toes out, good morning, air squat, cossack squat, hindu squat, reverse lunge, cat/cow, fire hydrant, donkey kick, clam shell, single leg glute bridge, sit up, t-push up.

Post Run

Foundation Training

8 Point Tabata Plank

And or

2 rounds

20 Push up

10 Pull up

10 Split Squat

10 Single leg RDL

20 Farmer Carry Walking Lunge

April 2

Run

Regeneration Run / Aerobic Threshold

Warm up : 100 heel to hamstring pull,, then 10 reps each exercise ( calve raise toes forward, clave raise toes in, calve raise toes out, good morning, air squat, cossack squat, hindu squat, reverse lunge, cat/cow, fire hydrant, donkey kick, clam shell, single leg glute bridge, sit up, t-push up.

2 mile walk w. 3/3 count nasal breathing

8k -10k @ aerobic threshold pace (ideal HR is 180 (-) your age) use 3/3 nasal breathing

8 x :20 comfortably fast

Use metronome and set it at 90bpm, synced to pull your foot from the ground of your left foot on the beat) 1:00 running recovery returning to nasal breathing

Post Run

Foundation Training

8 Point Tabata Plank

And / Or

Strength

Split Squat 3 x 10

DB Shoulder Press 3 x 10

Conditioning

3 rounds

15 KB Swing

50’ Single Arm Farmer Carry / each arm

15 Hollow Rock

April 1

Run

Threshold Intervals

Warm up : 100 heel to hamstring pull,, then 10 reps each exercise ( calve raise toes forward, clave raise toes in, calve raise toes out, good morning, air squat, cossack squat, hindu squat, reverse lunge, cat/cow, fire hydrant, donkey kick, clam shell, single leg glute bridge, sit up, t-push up.

1 mile walk w. 3/3 count nasal breathing

2 mile @ Aerobic Threshold Pace

5-6 x 1k @ T pace w. 1:30 resting recovery returning to nasal breathing

VDOT Calculator

Cool Down

2 miles - Aerobic Threshold Pace w/ 3/3 Nasal Breathing

100 heel to hamstring pull,, then 10 reps each exercise ( calve raise toes forward, clave raise toes in, calve raise toes out, good morning, air squat, cossack squat, hindu squat, reverse lunge, cat/cow, fire hydrant, donkey kick, clam shell, single leg glute bridge, sit up, t-push up.

Post Run

Foundation Training

8 Point Tabata Plank

March 31

Run

Regeneration Run / Aerobic Threshold

Warm up : 100 heel to hamstring pull,, then 10 reps each exercise ( calve raise toes forward, clave raise toes in, calve raise toes out, good morning, air squat, cossack squat, hindu squat, reverse lunge, cat/cow, fire hydrant, donkey kick, clam shell, single leg glute bridge, sit up, t-push up.

1 mile walk w. 3/3 count nasal breathing

12k - 15k @ aerobic threshold pace (ideal HR is 180 (-) your age) use 3/3 nasal breathing

5 x 1:00 comfortably fast

Use metronome and set it at 90bpm, synced to pull your foot from the ground of your left foot on the beat) 1:00 running recovery returning to nasal breathing

11 mile walk w. 3/3 count nasal breathing

Post Run

Foundation Training

8 Point Tabata Plank

And / Or

Strength

Thruster @ 50% of your Press TM (training max) - Can sub dumbbells or kettlebells if you don’t have access to a barbell

4 OTM for 8:00

Conditioning

3 rounds

15 KB SDHP

10 Burpee Box Jump (20”)

March 30

Run

Regeneration Run / Aerobic Threshold

Warm up : 100 heel to hamstring pull,, then 10 reps each exercise ( calve raise toes forward, clave raise toes in, calve raise toes out, good morning, air squat, cossack squat, hindu squat, reverse lunge, cat/cow, fire hydrant, donkey kick, clam shell, single leg glute bridge, sit up, t-push up.

1 mile walk w. 3/3 count nasal breathing

10k @ aerobic threshold pace (ideal HR is 180 (-) your age) use 3/3 nasal breathing

8 x 20 seconds comfortably fast

Use metronome and set it at 90bpm, synced to pull your foot from the ground of your right foot on the beat) 1:00 resting recovery returning to nasal breathing

Post Run

Foundation Training

8 Point Tabata Plank

and or

Strength

3 rounds i(if adding on after run) / 5 rounds (if strength it’s a strength only day

Rest 2:00 between rounds

15 Push up

8 Pull up

8 Goblet Squat (as heavy as possible)

15 Russian KB Swing

50-70’ Farmer Carry

50 Double Under or 150 Single Under

November 10

Run

Long Run / Aerobic Threshold Pace

Warm up: 40 Alternating Figure 4 March, 1:00 Figure 4 Pose e/l, 10 Split Squat e/l, 10 Cossack Squat, 10 Air Squat, 10 Lateral Lunge, 10 Reverse Lunge, 10 Good Morning, 10 Cat/Cow, 10 Single Leg Glute Bridge, 10 Sit up, 10 Push up, 10 Scap Push up, 10 Push up to Lateral Plank

Ultra: 5h:00 alternating 40:00 run, 20:00 walk

Marathon: 3h:00

Mid Distance: 2h:00

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,