Run
Turn Over Recovery*
8 x 100m w. 100m walking recovery
2 x 400m w. 200m walking recovery
8 x 100m OTM
2 x 400m w. 200m walking recovery
*Remember to give yourself 15/20 minutes to warm up & cool down. During your 400’s use metronome @ 90bpm synced to pull your left foot off the ground on the beat.
Strength & Conditioning
30 DB Power Clean & Split Jerk - Alt. lead foot
rest 3:00
3 rounds
1:00 Farmer Carry
1:00 Racked Walk
1:00 OH Walk
10 Burpe
Rest 1:00
Run
Long Run
On trail or soft surface all with 3/3 nasal breathing
Mid-Distance : up to 2h:00
Marathon : up to 3h:00
Ultra : up to 5h:00 on trails/mountain
Run
Aerobic Threshold Pace
3/3 Nasal Breathing throughout
Mid Distance : 10-12k
Marathon : 12-15k
Ultra Marathon 15-20k
Run
Timed Threshold Intervals
Remember to give yourself 15-20 minutes time for warm up & cool down. Be sure to use use the VDOT Calculator to find your correct threshold pace
7:00 @ T pace w. 3:00 running recovery returning to Nasal Breathing
6:00 @ T pace w. 3:00 running recovery returning to NB
5:00 @ T pace w. 3:00 running recovery returning to NB
4:00 @ T pace w. 3:00 running recovery returning to NB
3:00 @ T pace w. 3:00 running recovery returning to NB
Run / Hike
Aerobic Threshold
180 - age w. 3/3 nasal breathing
2h:00 Alternating (30:00 hike / 30:00 run
Regeneration Run / Aerobic Threshold Pace
Ae T pace (180 - your age) / 3/3 inhale/exhale nasal breathing
Middle Distance : 8-10k
Marathon : 10-12k
Ultra : 12-15k
Cash Out : 4 x 20 Walking Lunge
Strength & Conditioning
10 rounds
5 Pull up
10 Push up
15 Air Squat
rest 5:00
Deadlift
2 EMOM for 7:00 @ 50% of your TM
Run
Threshold Intervals
1 x (1600, 1200, 800, 400, 1600) w (3:00, 2:00. 1:00, 1:00 resting recovery)
remember you need to work in as much as you workout, give yourself 20-30 minutes to warm up & cool down
Regeneration Run / Aerobic Threshold Pace
Ae T pace (180 - your age) / 3/3 inhale/exhale nasal breathing
Middle Distance : 8-10k
Marathon : 10-12k
Ultra : 12-15k
Cash Out : 6-8 x 100m w. 100m walking recovery
Strength & Conditioning
5 rounds
15 KB Swing
10 Burpee
rest 5:00
5 x 5 Back Squat @ 65% of your TM
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.
Option 1
2h:00 walk
Option 2
2h:00 alternating 30:00 hike / 30:00 run
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
Yoga
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
12-15k w. 3/3 NB throughout
8 x 100m w. 100m walking recovery
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
STRENGTH
3 Rounds
10 DB Man makers
10 TRX/Ring Row
10 Box Jump
10 KB Swing
20 Burpee
