Run
Mid-Distance 4 x 1k @ T Pace w. 1:30 resting recovery
Marathon 6 x 1k @ T Pace w. 1:00 resting recovery
Ultra : 8 x 1k @ T Pace w. 1:00 resting recovery
Use the Daniel’s VDOT Calculator to determine your T Pace.
Remember to Invest 20/25 minutes into warming up & cooling down.
This highly requested yoga class is going to be published as a single 30-minute class as well as a separate warm-up (https://www.youtube.com/watch?v=2GBK37ED...
Run
Aerobic Threshold / 3/3 nasal breathing
Mid-Distance : 12k
Marathon : 15k
Ultra : 20k
8 x 100m w. 100m walking recovery, use metronome set to 90bpm synced to your left foot.
Strength
4 DB Cluster OTM for 7:00
rest 5:00
6 Devil’s Press OTM for 8:00
rest 5:00
8 Box Jump 20” OTM for 9:00
Run
Regeneration Run
Aerobic Threshold Pace / 3/3 nasal breathing
Mid-Distance : 20:00 walk / 50:00 minute run
Marathon & Ultra : alternating 30:00 walk / 30:00 Run for 1h:30-2h:00
This highly requested yoga class is going to be published as a single 30-minute class as well as a separate warm-up (https://www.youtube.com/watch?v=2GBK37ED...
Run
Turnover Recovery
Remember to give yourself a good 20-25 minutes before and after to warm up & cool down.
6 x 150
5 x 120
4 x 75
All with 2:00 resting recovery
Strength
6 rounds
10 DB Deadlift
10 Push up
:30 Prone Plank Pose
Rest 5:00
10 Goblet Squat OTM for 10:00
Run
Long Run / Aerobic Threshold & Marathon Pace
On trail or Soft Surface
MId-Distance up to 2h:00
Marathon up to 2h:30m
Ultra : 4h:00-5h:00 w. 4-5k of vert
For all finish with your final 30 minutes at Marathon Pace / Use the VDOT calculator to find your prescribed M Pace
Warm up & Cool Down with Erin from Five Parks Yoga
This highly requested yoga class is going to be published as a single 30-minute class as well as a separate warm-up (https://www.youtube.com/watch?v=2GBK37ED...
Hike / Run
Aerobic Threshold Training
3/3 Nasal Breathing
Mid-Distance 2h:00 (alternating 30:00 hike / 30:00 run)
Marathon 2h:00 (alternating 20:00 hike / 40:00 run)
Ultra 3h:00 (alternating 30:00 hike / 30:00 run)
Warm up / Cool Down with Erin Sampson of Five Parks Yoga
This highly requested yoga class is going to be published as a single 30-minute class as well as a separate warm-up (https://www.youtube.com/watch?v=2GBK37ED...
Run
Regeneration Run
Aerobic Threshold Pace w. 3/3 NB
Mid-Distance : 8-10k
Marathon : 10-12k
Ultra : 12-15k
Finish with 8 x 100m w. 100m walking recovery, use metronome set @ 90bpm synced to left foot. The goals is to focus on your cadence not your pace.
Strength
5 x 5 Curtis P
1 rep = (Clean, Lunge Left, Lunge Right, Push Press)
rest 2:00 between rounds, rest 5:00 after your final set.
Conditioning
10:00 AMRAP
20 Double Under
15 Sit up
Run
Cruise Miles
Mid-Distance : 5 miles @ Marathon Pace, 1:00 walking recovery each mile
Marathon : 7 miles @ Marathon Pace, 1:00 walking recovery each mile
Ultra : 9 mile @ Marathon Pace, 1:00 walking recovery each mile
Run
Aerobic Threshold Pace
Mid-Distance : 10-12k
Marathon : 15k
Ultra : 20k
Strength
5 x 3 - DB Bear Complex
rest 2:00 between sets
8 Devil’s Press OTM for 8:00
rest 5:00
8 Burpee OTM for 7:00
Run
Regeneration Run / Aerobic Threshold Pace
180 - age w. 3/3 nasal breathing
Mid-Distance 8-10k
Marathon : 10-12k
Ultra : 15k
Preferably on trail or soft surface, avoid the roads when every possible
All groups finish w. 8 x 100m w. 100m walking recovery, use metronome set @ 90bpm synced to pull your right foot on the beep. Focus on your cadence/pull rather than your pace.
At the very least for your warm up / cool down walk for 5-10 minutes and focus on smooth, controlled nasal breathing on 6-3-9, inhale, hold exhale.
