Run
Turn Over Recovery / Speed Development
Warm up
This routine strengthens the back and the lower body. It's part of the Preventive content in Building a Better Runner, Vol.1. Learn more at RunningDVDs.com.
Get to stream.foundationtraining.com.
Workout
Be sure to give yourself 15:00-20:00 of relaxed running after completing the above warm up routines.
8 x 150m w. 150m walking recovery
4 x 75m w. 2:00 walking recovery
Cash out : 10 Air Squat OTM for 10:00
Cool Down
2 rounds of 10 exercises, 30 seconds each exercises
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.
Run
Long Run / Aerobic Threshold Pace
180 - Age / 3:3 Nasal Breathing
Mid-Distance : 12 miles
Marathon : 15 miles
Ultra : 20 miles
for all finish with the last 3 miles @ Marathon Date Pace
Warm Up / Cool Down
This routine strengthens the back and the lower body. It's part of the Preventive content in Building a Better Runner, Vol.1. Learn more at RunningDVDs.com.
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...
Get to stream.foundationtraining.com.
Active Recovery
Aerobic Threshold Training
Mid-Distance : 1h:00 - Alternating 10:00 HIke / Walk : 10:00 Run
Marathon : 1h:30m - Alternating 15:00 Hike / Walk : 15:00 Run
Ultra Marathon : 2h:00 - Alternating 30:00 Hike / Walk : 30:00 Run
Get to stream.foundationtraining.com.
This routine strengthens the back and the lower body. It's part of the Preventive content in Building a Better Runner, Vol.1. Learn more at RunningDVDs.com.
Run
Memorial Fartlek
Daily Gratitude : Write down things things you are grateful for today right now, nothing material
9 : 3 x 3:00 @ M pace w. 2:00 running recovery
11 : 11 x 1:00 @ T pace w. descending/Ascending 1:00 recovery 1 - 1:00, 2- :50, 3- :40, 4- :30, 5- :20, 6- :10,
01 : 1 x 10:00 @ M pace
Planks Yoga GS/Stability
This yoga class includes a number of plank variations and a variety of movements to strengthen your entire body. Challenge your entire body with down dog to ...
Run
Regeneration Run / Aerobic Threshold Pace
180 - Age - 3/3 Nasal Breathing
Mid-Distance : 10k
Marathon : 12k
Ultra : 15k
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
MId-Distance
1 x 1k w. 1:00 resting recovery
2 x 500m w. 2:00 resting recovery
1 x 1k
Marathon / Ultra
1 x 2k w. 2:00 resting recovery
2 x 1k w. 1:00 resting recovery
1 x 2k
Warm up
Challenging core routine from Building a Better Runner, Vol.2 from RunningDVDs.com
Cool Down
This yoga class is designed to be practiced any time you are feeling muscle soreness, fatigue or tension after a workout, (or anytime!). This 20-minute class...
Run
Aerobic Threshold Pace (HR = 180 - age and or 3/3 nasal breathing)
All with 1 mile walk pre/post run
Mid Distance 8k
Marathon : 10k
Ultra : 12k
Warm up / Cool Down
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 ...
Run
Aerobic Threshold Run / Timed Short Intervals
Mid Distance : 10k + 6 : 1:00 / 1:00
Marathon : 12k + 7 : 1:00 / 1:00
Ultra : 15k + 9 : 1:00 / 1:00
3/3 Nasal Breathing throughout / use metronome for 1:00 pick up’s set @ 90bpm synced to pull right foot on beat.
Warm up
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.
Get to stream.foundationtraining.com.
Cool Down
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...
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 ...
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...
Active Recovery Day
30-60 minute walk focusing on your breathing 4/4 Nasal Breathing
Active Recovery Activities Pick at least 2
Run
Long Run
Aerobic Threshold Pace
Mid-Distance : up to 2h:00
Marathon : up to 2h:30
Ultra : 3-5h:00
Post Run / Cool Down / Pedestal
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 ...
