April 17

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

10 x 150m sprint w. 2:00 resting recovery returning to nasal breathing

3 x 300m @ I pace w. 3:00 resting recovery

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

And or Yoga

Join Erin in Nosara, Costa Rica for one of her Yoga Retreats! http://fiveparksyoga.com/yoga-retreats/ This class is designed with Runners in mind, and like a...

April 16

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.

2h:00 total moving time

Alternating 30 minute hike/walk - 30 minute run

Post Run

8 x 100m w. metronome set @ 90BPM synced to pull left foot on the beat, w. 100m walking recovery

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 Yoga

Join Erin in Nosara, Costa Rica for one of her Yoga Retreats! http://fiveparksyoga.com/yoga-retreats/ This class is designed with Runners in mind, and like a...

April 15

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.

10-12k 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

3 rounds asa circuit

10 Plyo Push up

15 TRX/Ring Row

15 KB Swing

20 Burpee

April 14

Run

Timed 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

2 mile Run w. 3/3 NB

5 x 2:00 CF w. 1:00 running recovery returning to nasal breathing

2 x 10:00 @ marathon pace w. 3:00 running recovery returning to NB

1 x 5:00 at threshold pace

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

And or Yoga

Join Erin in Nosara, Costa Rica for one of her Yoga Retreats! http://fiveparksyoga.com/yoga-retreats/ This class is designed with Runners in mind, and like a...

April 13

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

3 rounds as a circuit

20 T-Push up

10 Pull up

20 Farmer Carry Step up 20”

10 Suite Case Deadlift

20 Devils Press

April 12

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 3h:00 - 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 11

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 10

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 DB Bench Press

15 Ring/TRX Row

10 Goblet Squat March

5 KB Deadlift

50’ OH March

10 Lunge Exchange

April 9

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 200m @ I pace w. 1:30 resting recovery returning to nasal breathing

4 x 800m @ T pace w. 1:30 resting recovery returning to nasal breathing

3 x 400m @ I pace w. 2:00 resting recovery returning to nasal breathing

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 8

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.

10-12k w. 3/3 NB throughout

Post Run

5 x 1:00 Seconds w. metronome set @ 90BPM synced to pull right 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

Strength

Every minute on the minute for 8:00 / using 60% of your Press TM for all movements

1 Press

2 Front Squat

3 Thruster

rest 5:00

21 - 15 - 9

Burpee

KB Swing