November 24

Run

Intervals

Marathon Pace

mid-distance : 6 x 1k w. 1:30 resting recovery @ threshold pace

marathon : 6 x 2k w.2:00 resting recovery

ultra : 3 x 5k w. 5:00 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.

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...

November 23

Run

Regeneration Run

Aerobic Threshold Pace

180 - age

mid-distance : 12k

marathon : 15k

ultra : 20k

Cash out

10 x 0:10 sprint w. 0:50 resting recovery returning to nasal breathing

Cool Down

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

November 17

Strength

Trap Bar Deadlift @ Body Weight

3 OTM for 8:00

rest 3:00

DB Push Press

4 OTM for 7:00

Accessory

Single Leg RDL 2 x 10 e/l

DB Shoulder Raise 2 x 10 e/a

Midline

3 V-Up OTM for 7:00

Conditioning

EMOM 12:00

odd 1:00 KB Swing

even 1:00 Goblet Squat March

November 16

Run

Speed Development

Interval Pace

2-3 miles relaxed running with 3/3 nasal breathing + drills

8 x 120m @ I pace w. 2:00 resting recovery

4 x 300m @ I Pace w. 2:00 resting recovery

For the 120’s use the metronome set for 90bpm & sync to pull your non dominate

Cool Down

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...

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...

November 15

Run

Long Run

Aerobic Threshold Pace

180 - age / / 3:3 Nasal Breathing

Mid-Distance :: 13 miles

Marathon :: 16 miles

Ultra :: 19 miles

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 ...

November 14

Run

Regeneration Run

Aerobic Threshold Pace

180 - age / / 3:3 Nasal Breathing

Mid-Distance :: 10-12k

Marathon :: 12-15k

Ultra :: 15-18k

Cash out :: 10 x :20 sprint w. 1:00 resting recovery, returning to nasal breathing

Cool Down

If you want to become a better runner and stay injury-free then you need to do Strength and Mobility - SAM - after every run. Specifically, Core Strength, Hi...

November 13

Strength

Thrusters 3 x 10 @ 45-50% of your TM

Midline

4 rounds

10 Scapular Pull up

10 Lateral DB Shoulder Raise

10 PVC Shoulder Pass Through

Conditioning

5 rounds

15 Burpee

30 Duble Under

November 12

Run

Regeneration Run

Aerobic Threshold Pace

180 - age / / 3:3 Nasal Breathing

Mid-Distance :: 8k

Marathon :: 10k

Ultra :: 12k

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...

November 11

Strength

Deadlift

3 OTM for 8:00 @ 50-60% of your TM

Midline

5:00 Handstand Hold / 10 Vup & 10 Hollow Rock every time you break from the wall

Conditioning

21-15-9

KB Swing

Box Jump 20

November 10

Run

Intervals

Threshold Pace

Warm up :: 2-3 miles relaxed running w. 3/3 nasal breathing + Drills & Strides

2 x 1 mile @ T pace w. 2:00 resting recovery

4 x 800m @ T pace w. 1:00 resting recovery

6 x 400m @ I pace w. 2:00 resting recovery

Cool Down :: 2 miles relaxed running w. 3/3 Nb

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 ...