December 8

Run

Regeneration Run

Aerobic Threshold Pace

180 - age // 3:3 nasal breathing

Mid distance : 10k

Marathon : 12k

Ultra : 15k

Cash out : 6-8 x 100m w. 100m walking 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.

December 7

Strength

DB Complex

5 Deadlift

5 Front Squat

5 Push Press

Midline

5:00 Handstand Hold

10 V up / 10 Hollow Rock each time you break from the wall.

Conditioning

10 KB Swing

10 Burpee

10 Double Under (unbroken)

10:00 AMRAP

December 6

Run

Turn Over Recovery

10-12 x 100-150m w. 1:1 walking recovery

Use metronome set @ 90bpm synced to pull your left foot on the beat

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 ...

December 5

Run

Long Run

Aerobic Threshold Pace

180-age / / 3:3 Nasal Breathing

Mid-Distance : 20k

Marathon : 30k

Ultra : 40k

Cool Down

December 4

Strength

Zercher Squat 3 x 10 @ 50% of your TM

Zercher Carry 3 x 50m / same weight

Midline

10 Single Leg Glute Bridge

:30 Glute Bridge Hold

10 Plyo Push up

1:00 Plank Pose

Conditioning

6 Burpee OTM for 10:00

December 3

Run

Regeneration Run

Aerobic Threshold Pace

180-age / / 3:3 Nasal Breathing

Mid-Distance : 10k

Marathon : 12k

Ultra : 15k

Cash out

6-8 x 100m w. 100m walking recovery

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...

December 2

Strength

DB Manmakers 2 OTM for 10:00

Midline

4 rounds

10 Toe to Bar (s)

10 V-Up

:30 Lateral Plank

Conditioning

EMOM

12:00

odd 1:00 / 10 Goblet Squat March

even 1:00 / 10 KB Swing

December 1

Run

Intervals

Interval Pace

Mid-Distance : 8 x 200m w. 200m running recovery

Marathon : 10 x 200m w. 200m running recovery

Ultra : 12 x 200, w. 200 running recovery

Cash out 4 x 300m w. 100m walking 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 ...

November 30

Run

Regeneration Run

Aerobic Threshold Pace

180-age / / 3: Nasal Breathing

Mid-Distance : 12k

Marathon : 15k

Ultra : 20k

Cash Out

6-8 x 100m w. 100m walking recovery

Cool Dow

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...

November 25

Strength

Goblet Squat March 2 x 20

Farmer Carry 2 x 100m

rest 2:00 between sets

Midline

6:00 Handstand Hold

10 Hollow Rock / 10 Super Man Arch each time you break

Conditioning

10 KB Swing OTM for 10:00