September 4

Run

Regeneration Run

Mid-Distance : 10k

Marathon : 12k

Ultra : 15k

Post Run / Cool Down / Pedestal

Disclaimer** This an advanced routine. IF at any point you experience compression in your lower back or any other fault in form, stop your session and cont...

Join our 30/30 Squat challenge now: https://www.facebook.com/groups/30squat/ Like us on Facebook for free movement information: http://www.facebook.com/porta...

September 3

Run

Timed Intervals

T-Pace according to your VDOT pace

15:00 Relaxed Running w. 3/3 NB

1 x 7:00 w. 6:00 Running Recovery, returning to nasal breathing

1 x 6:00 w. 5:00 RR

1 x 5:00 w. 4:00 RR

1 x 4:00 w. 3:00 RR

1 x 3:00 w. 1:00 RR

20:00 Relaxed Running w. 3/3 NB

Post Run / Cool Down / Pedestal

Get to stream.foundationtraining.com.

September 2

Run

Regeneration Run

Mid-Distance : 8-10k

Marathon : 10-12k

Ultra 12-15k

Closer 6-8 x 100m w. 100m walking recovery / use metronome set @ 90bpm, synced to pull your non dominant foot

Post Run / Cool Down / Pedestal

Runners who improve balance (i.e. improving proprioception) decrease the chance of both lower leg and foot injuries, but also injuries further up the kinetic...

Core X is a simple routine - 10 exercises, 30 seconds each exercises; 5 minutes total. While it is short and sweet, it is also very challenging.

September 1

Run

Aerobic Threshold + Pick ups

AeT Pass = 180 - your age / and or a pace that allows for nasal breathing throughout.

12k total running distance, for the first 8k AeT Pace, for the final 4k, :30 comfortably fast w. 2:00 running recovery.

Post Run / Cool Down / Pedestal

Challenging core routine from Building a Better Runner, Vol.2 from RunningDVDs.com

July 1

Run

Regeneration Run

Aerobic Threshold Pace / 3/3 Nasal Breathing*

Mid-Distance : 10-12k

Marathon : 12-15k

Ultra : 15-20k

Closer : 5-8 x 100m w. 100m walking recovery

*only run at a pace that allows you to maintain nasal breathing, if you begin to mouth breath, stop walk for 1:00 and start again with nasal breathing.

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...

June 30

Run

Timed Intervals

8 x :30 / 1:00 running recovery

4 x 2:00 / 2:00 running recovery

2 x 4:00 / 4:00 running recovery

June 29

Run

Regeneration Run

Aerobic Threshold Pace / 3/3 Nasal Breathing

Mid-Distance : 8-10k

Marathon : 10-12k

Ultra : 12-15k

Closer : 10 x 100m OTM

Strength

DB Complex

5 DB Deadlift

3 DB Cluster

1 DB Push Press

1 Round Every 90 seconds for 9:00

rest 5:00

21 - 15 - 9

Burpee Box Jump 20”

KB Swing

June 28

Regeneration Day

Active Recovery

Moving Meditation 1 - 2 hour walk

Five Parks Yoga for Runner’s

June 27

Run

Long Run / Aerobic Threshold

3 / 3 nasal breathing

On trail or soft surface

Mid-Distance : 13 miles

Marathon : 17 miles

Ultra : 21 miles

This post-workout yoga class (cool down) includes a moment of connection to breath and body awareness - post-workout. This class includes neck rolls and cat ...

June 26

Run

Regeneration Run / Aerobic Threshold Pace

3/3 NB throughout

Mid-Distance : 10-12k

Marathon : 12-15k

Ultra : 15-20k

Strength

DB Bear Complex - 1 Rep = (1 Power Clean, 1 Racked Squat, 1 Push Press, 1 Racked Squat, 1 Push Press)

5 x 3 / Rest 2:00 between sets

Conditioning

21-15-9

Burpee Box Jump

KB Swing