Run
Fartlek / Closer
MId-Distance : 8k w. 3/3 nasal breathing for the final 2k (:30 repetition pace , w. 1:30 second running recovery)
Marathon : 10k w. 3/3 nasal breathing for the final 3k (:30 repetition pace , w. 1:30 second running recovery)
Ultra : 12k w. 3/3 nasal breathing for the final 3k (:30 repetition pace , w. 1:30 second running recovery)
Cool Down
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.
Strength & Conditioning
Strength
Trap Bar Deadlift : 5 x 3 @ 60. 65, 70, 70, 75% of your TM
Midline
5 TTB or KTE OTM for 8:00
Conditioning
4 rounds
15 KB Swing
10 Burpee
400m run
rest 1:30
Run
Regeneration Run
Aerobic Threshold Pace
180 - age // 3:3 nasal breathing
Mid-Distance : 10k
Marathon : 12k
Ultra : 15k
Cool Down
Challenging core routine from Building a Better Runner, Vol.2 from RunningDVDs.com
Run
Speed Development
10:00-20:00 Relaxed Running w. 3/3 nasal breathing
10 x 150m (50m Float / 50m Sprint / 50 Float) w. 150m walking recovery
5 x 300m @ 5k race pace w. 100m walking recovery (use metronome @ 90bpm synced to pull left foot on the beat)
10:00-20:00 Relaxed Running w. 3/3 nasal breathing
Cool Down
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...
Get to stream.foundationtraining.com.
Active Recovery
Foundation Training 8 Point Plank
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...
Five Parks Yoga
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...
Option Walk up to 2h:00 w. 3:3 nasal breathing
Run
Long Run // Closer
Regeneration Run
Mid-Distance : 2h:00 last 30:00 @ M pace
Marathon : 2h:30 last 45:00 @ M pace
Ultra : 4h:00 last 1:00 @ 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...
Run
Regeneration Run
Aerobic Threshold Pace
180 - age // 3:3 nasal breathing
Mid-Distance : 12k
Marathon : 15k
Ultra : 20k
Cash out // 8 x :20 w. 1:00 walking recovery
For the :20 goes, use the metronome set @ 90bpm. Focus on your posture and cadence
Cool Down
Challenging core routine from Building a Better Runner, Vol.2 from RunningDVDs.com
Strength & Conditioning
S // 3 Thruster OTM for 7:00
55 - 65% of your TM
M // 5:00 Handstand Hold : each time you break (10 Hollow Rock / 10 V-up)
C // 10 KB Swing OTM for 10:00
Run
Timed Interval // Threshold Pace
2 miles relaxed running with 3:3 nasal breathing
3 x ( 3:00 @ T pace w. 2:00 running recovery, 2:00 @ T pace w. 1:00 running recovery returning to nasal breathing.
2 miles relaxed running 3:3 nasal breathing
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.
WORKOUT APP: https://www.bodyweightwarrior.co.uk/app AT HOME PROGRAM SERIES: https://www.youtube.com/playlist?list=PLXi7slewxuML6_QJIZVF7NWQQHKgrd5PC SHOP: h...
Run
Regeneration Run
Aerobic Threshold Pace
180 - age // 3:3 Nasal Breathing
Mid-Distance :: 12k
Marathon :: 15K
Ultra :: 20k
Cash Out // 5 x 20 Walking Lunge w. 2:00
Get to stream.foundationtraining.com.
