Strength & Conditioning
S // 3 rounds : 10 Split Squat / 10 Single Leg RDL
Moderate Weight, enough to be a challenge but not enough to take away from your posture & mechanics
C // 10:00 AMRAP
10 Goblet Squat March
10 Devil’s Press
400m Run
Cash out // 5:00 Prone Plank : 5 Pull up each time you take a break, clock stops when you break
Optional 3-5 mile run post strength should be 3-4 hours post strength
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...
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Active Recovery
Yoga / Walk
This yoga class was filmed in Sept. 2020, during a time of heightened physical and emotional isolation as well as increased anxiety related to the unknown. I...
Option to Move
Walk
1-2h:00 total moving time w. 3/3 nasal breathing
Run
Long Run // Aerobic Threshold
180 - age // 3:3 nasal breathing
Mid Distance :: 13 miles
Marathon :: 15 miles
Ultra :: 18 miles
Cool Down // General Strength // Stability
Challenging core routine from Building a Better Runner, Vol.2 from RunningDVDs.com
Strength & Conditioning
Strength
Dealer’s Choice use whatever implement you have available (DB, BB, KB, Sandbag)
Complex
Death by 6:00 add one rep each minute
1 round = 5 Power Clean, 5 Push Press, 5 Thruster
rest 5:00
Midline
3 rounds
1:00 Anchored Goblet Squat Hold
1:00 Glute Bridge Hold
1:00 Supine Plank
25 Sit up
Rest 2:00
Conditioning
4 rounds // 1:00 recovery between rounds
15 KB Swing
10 Burpee
200m Sprint
Run
Timed Intervals
Mid-Distance :: 7 x 1:00 @ T pace w. :45 rest, 3 x 5:00 @ M pace. 8 x :20 @ T pace w. :20 running recovery
Marathon:: 6 x 2:00 @ T pace w. :30 running recovery, 2 x 10:00 @ Marathon pace w. 2:00 running recovery
Ultra :: 5 x 2:00 @ T pace w. :30 running recovery, 3 x 15:00 @ Marathon pace
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
Regeneration Run
Aerobic Threshold Pace
180 - age // 3:3 Nasal Breathing
Mid-Distance : 10-12k
Marathon : 12-15k
Ultra : 15-20k
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...
Strength & Conditioning
Strength
EMOM for 16:00
5 DB Thruster
10 KB Swing
Rest 4:00
4 Burpee Pull up OTM for 8:00
Prone Plank Hold with the remaining time
Conditioning
100 Walking Lunge
100 Squat
100 Push up
unbroken
Run
Regeneration Run / Aerobic Threshold
180 - age / 3:3 nasal breathing
Mid Distance : 8k
Marathon : 10k
Ultra : 12k
Closer : 10 x :20 w. metronome 90bpm w. 1:00 resting recovery
Super Set : 5 x 20 Squat / Walking Lunge rest 2:00 between set
4 Push up / Lateral Plank OTM for 8:00
Cool Down
Run
Long Run
Aerobic Threshold Pace w. M pace closer
180 - age / 3:3 Nasal Breathing
Mid-Distance : 10 miles, final 2 miles @ M pace
Marathon : 13 miles, final 3 miles @ M pace
Ultra : 16 miles, final 5 miles @ M pace
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...
Strength
Super Set
5 rounds / rest 2:00 between rounds
5 RDL - e/l
5 Trap Bar Deadlift
Rest 4:00
Mid-Line
4 rounds
10 V-up
20 Hollow Rock
:30 Handstand Hold
rest 4:00
Conditioning
5 Rounds
10 DB Thrusters
10 Burpee Box Jump
