April 27

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 miles @ E pace

10 x :20 w. :10 rest

1 mile @ E pace

8 x 1:00 w. 1:00 running recovery

2 miles @ E pace

1 mile walk

Post Run

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 26

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.

1 mile walk

8-10k w. 3/3 NB throughout

1 mile walk

Post Run

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

3 rounds

10 Dip

8 Pull up

6 Goblet Squat

4 KB Deadlift

30 Sit up

April 25

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.

Fasted at the start

3h:00 - Alternating 20: hike - 40:00 run, hydration when thirsty

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 24

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.

1 mile walk

8-10k w. 3/3 NB throughout

1 mile walk

Post Run

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

4 Rounds

10 Plyo Push up

10 TRX / Ring Row

10 Farmer Carry Step Up / Reverse Lunge

10 DB Deadlift

10 Burpee

April 23

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

8 x 100m sprint OTM

8 x 200m every 2:00

4 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

April 22

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.

1 mile walk

8-10k w. 3/3 NB throughout

1 mile walk

Post Run

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

3 rounds

10 - 1/2 Knelling DB Press

8 Pull up

6 KB Front Squat

4 KB Deadlift

100 Double Under or 300 Single Under

April 21

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

3 x 4:00 @ M pace w. 2:00 running recovery

7 x 1:00 @ T pace w. 1:00 running recovery 2 x 10:00 @ marathon pace w. 3:00 running recovery returning to NB

4 x 3:00 @ M pace w. 1:30 running recovery

1 x 7:00 @ T 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

Five Park Yoga for Runner’s

April 20

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 Yoga

Five Parks Yoga for Runner’s

April 19

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

Fasted at the start

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

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 18

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.

Fasted at the start

Up to 3h:00’s on trail or other soft surface with 3/3 nasal breathing

hydration when thirsty / 100 calories every 1/2 hour after the 1st hour of activity.

Post Run

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