October 25

Active Recovery

Join Erin in Nosara, Costa Rica for one of her Yoga Retreats! http://fiveparksyoga.com/yoga-retreats/ This class is designed with Runners in mind, and like a...

Get to stream.foundationtraining.com.

October 24

Run

Long Run

Aerobic Threshold Hold

180 - age / / 3:3 nasal breathing

Mid-Distance : 15k

Marathon : 20k

Ultra : 25k

Finish with the last 5k @ 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 ...

October 23

Run

Regeneration Run

Aerobic Threshold Pace

180 - age // 3:3 Nasal Breathing

Mid-Distance : 10k

Marathon : 12k

Ultra : 15k

Cash out : 8 x 100m OTM (use metronome set to 90bpm synced to pull your non dominant foot on the beat)

Cool Down / / Stability

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.

October 22

Strength

Farmer Carry 4 x 1:00m w. 1:00 resting recovery

rest 3:00

Sandbag Carry 4 x 1:00 w. 1:00 resting recovery

rest 3:00

Midline

4 Rounds

1:00 Lateral Plank L

1:00 Lateral Plank R

1:00 Glute Bridge

1:00 Wall Sit

1:00 Handstand Hold

Conditioning

12:00 EMOM

Odd 1:00 - 10 Kb Swing / 10 Double Under

Even 1:00 - 5 DB Push Press / 10 Sit up

October 21

Run

Intervals / Marathon Pace

Mid-Distance 2 x 2 miles w. 2:00 resting recovery returning to nasal breathing

Marathon 2 x 3 mile w. 3:00 resting recovery returning to nasal breathing

Ultra 2 x 5 mile w. 5:00 resting recovery

Cash out 8 x 200m w. 200m running recovery

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.

October 20

Run

Regeneration Run

Aerobic Threshold Pace

180 - age // 3:3 Nasal Breathing

Mid-Distance : 12k

Marathon : 15k

Ultra : 20k

Cash out : 8 x 100m OTM (use metronome set to 90bpm synced to pull your non dominant foot on the beat)

Cool Down

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

October 19

Strength

3 rounds

10 Seesaw Walk

5 Deadlift

10 Single Leg Box Jump 14-16'“

MIdline

4 rounds

1:00 Plank

1:00 HS Hold

1:00 Tail Pipe

Conditioning

10:00 AMRAP

10 KB Swing

100m run

10 Squat Jump

100m run

October 18

Run

Long Run

Aerobic Threshold Pace

180 - age // 3:3 nasal breathing

Mid-Distance : 2h:30

Marathon : 3h:00

Ultra : 4:00 - 5h:00

Cool Down

Get to stream.foundationtraining.com.

October 17

Strength

4 rounds

10 Split Squat

10 1/2 kneeling DB Press

10 Cossack Squat

Rest 2:00 beween rounds

Midline

3 rounds

30 Russian Twist

15 Hollow Rock

10 V-up

Conditioning

10 rounds

5 Burpee

10 Double Under

October 16

Run

Regeneration Run

Aerobic Threshold Pace

180-age // 3:3 nasal breathing

MId-Distance : 10-12k

Marathon : 12-15k

Ultra : 15-20k

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 ...