Run
Regeneration Run
Aerobic Threshold Pace
180 - Age / / 3:3 Nasal Breathing
Mid-Distance :: 10-12k
Marathon :: 12-15k
Ultra :: 15-18k
Cash out :: 8 x 100m w. 100m walking recovery
use metronome set at 90bpm synced to pull left foot on beat
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...
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Run
Long Run
Aerobic Threshold Pace
180 - age / / 3:3 Nasal Breathing
Mid - Distance :: 12 miles
Marathon :: 15 miles
Ultra :: 18 miles
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.
Strength
Thruster - 3 OTM for 7:00 @ 55% of your TM
Accessory
1/2 kneeling DB Press 2 x 10
DB Bent Over Row 2 x 10
Midline
4 rounds
10 Scap Pull up
10 Chin up
:30 Handstand Hold
Conditioning
EMOM 12:00
odd: 1:00 - 15 KB Swing
even 1:00 - 10 Squat Jump
Run
Timed Intervals
Mid Distance : 6 x 1k w. 1:30 resting recovery
Marathon : 8-10 x 1k w. 1:00 resting recovery
Ultra : 10-12 x 1k w. :45 resting recovery
Cool Down
Get to stream.foundationtraining.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 ...
Run
Regeneration Run
Mid-Distance : 10-12k
Marathon : 12-15k
Ultra : 15-20k
Cash out : 8 x :20 w. 1:00 resting recovery returning to 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.
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Strength
Front Squat 5 x 5 @ 60% of your TM
Accessory
Split Squat 2 x 10
Goblet Squat March 2 x 10
Midline
Super Set
Pull up Ladder 2 - 4 - 6 - 8 - 10 - 8 - 6 - 4 - 2
V-up Ladder 10 - 8 - 6 - 4 - 2 - 4 - 6 - 8 - 10
Conditioning
Death by Burpees
1:00 - 1 burpee
2:00 - 2 burpees
3:00 - 3 burpees
Continue until you run out time to complete the round
Run
Speed Development
2-3 miles relaxed running w. nasal breathing throughout
10 x 50m OTM
rest 2:00
8 x 120m with 2:00 resting recovery
2-3 miles relaxed running / 3:3 NB
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.
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Strength
5 Rounds
5 DB Deadlift
5 DB Curl
5 DB Press
10 x 1 DB DL, 1 DB Curl, 1 DB Press
2:00 recovery between rounds
MId-Line
3 rounds
1:00 Glute Bridge Hold
1:00 Supine Plank
10 Bird Dog
Conditioning
EMOM
odd 1:00 10 KB Swing
even 1:00 10 Goblet Squat
Run
Threshold Run
Warm up : 2-3 miles relaxed running w. 3/3 nasal breathing
8 x 100m OTM
Mid-Distance : 5k @ 1/2 marathon pace
Marathon : 10k @ marathon pace
Ultra : 12k @ marathon pace
6 x 200m on a 1:30 cycle, use remaining time as recovery
Cool Down : 2-3 miles relaxed running w. 3/3 nasal breathing
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...
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 : 12k
Marathon : 15k
Ultra : 20k
Cash out : 8 x 100m OTM
Cool Down / / Stability
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.
