September 24

Run

Timed Intervals / Threshold

4 x 2:00 @ T pace w. 1:00 running recovery

1 x 7:00 @ T pace w. 2:00 running recovery

2 x 4:00 @ T pace w. 2:00 running recovery

7 x 1:00 @ T pace w. 1:00 running recovery

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

September 23

Run

Regeneration Run

Aerobic Threshold Pace

180 - age / 3:3 Nasal Breathing

Mid-Distance up to 12k

Marathon up to 15k

Ultra : up to 20k

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...

Get to stream.foundationtraining.com.

September 22

Strength & Conditioning

Strength

Super Set 3 rounds

10 Split Squat

10 Step up 20”

rest 1:30 between rounds / move a challenging to moderate weight that does not compromise your posture & mechanics

rest 4:00

3 Back Squat OTM for 7:00 @45-55% of your TM

rest 4:00

Conditioning

10 rounds

10 Burpee

100m run

10 KB Swing

100m run

September 21

Run

Aerobic Threshold / Short Cruise Interval

Mid-Distance : 8k

Marathon : 10k

Ultra : 12k

Cash out : 10 x :30 w. 2:00 relaxed running returning to nasal breathing

5 x 20 walking lunge w. 2:00 recovery

Post Run / GS / Stability

Core X is a simple routine - 10 exercises, 30 seconds each exercises; 5 minutes total

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 20

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

Core H GS / Stability / Yoga

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

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 ...

September 19

Run

Long Run

Aerobic Threshold Pace

180-age / 3:3 Nasal Breathing

Mid-Distance : up to 2h:00

Marathon : up to 3h:00

Ultra : up to 5h:00

All on trail or soft surface / avoid the pavement as much as possible

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...

September 18

Run

Regeneration Run

Aerobic Threshold Pace

180 - age / 3:3 NB

Mid-Distance : 8k

Marathon : 12k

Ultra : 15k

8 x 75-100m w. (=) walking recovery

use metronome @ 90bpm synced to pull your left foot on the beat, focus on your posture and cadence rather than your speed/pace

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...

September 17

Run

Regeneration Run

Aerobic Threshold Pace

180 - age / 3:3 NB

Mid-Distance : 8k

Marathon : 12k

Ultra : 15k

8 x 75-100m w. (=) walking recovery

use metronome @ 90bpm synced to pull your left foot on the beat, focus on your posture and cadence rather than your speed/pace

Cool Down

3 Rounds / 10 reps each exercise

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.

September 16

Run

Timed Intervals / Threshold Pace

1-3 miles relaxed running / 3:3 nasal breathing

5 x 2:00 @ T pace w. 1:00 running recovery returning to nasal breathing

2 x 10:00 @ M date pace w. 2:00 running recovery

10 x :30 @ T pace w. :30 walking recovery

1-3 miles relaxed running / 3:3 nasal breathing

Cash Out : 2 x 50 walking lunge w. 2:00 resting recovery

Cool Down

Get to stream.foundationtraining.com.

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...

September 15

Run

Regeneration Run

Aerobic Threshold Pace

180 - age / 3:3 Nasal Breathing

Mid-Distance : 8k

Marathon : 12k

Ultra : 15k

Cash out : 5 x 20 Push up w. 2:00 resting recovery

Cool Down

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