February 9

Strength

Farmer Carry Walking Lunge 4 x 20 w. 1:30 recovery

Calisthenics

4 rounds

2 HSPU

4 Pistol Squat

6 Burpee Box Jump

8 Sit up

10 Ring Row

Conditioning

5 Rounds

100m Farmer Carry

100m Run

February 8

Run

Turnover Recovery

use metronome set to 90 bpm synced to pull your

Warm up : 2-3 miles w. 3/3 NB + run drills

Mid Distance : 7 x 150m

Marathon : 9 x 150m

Ultra : 11 x 150m

All with 1:1 walking recovery

Cool Down : 1-3 miles relaxed running

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...

February 7

Run

Long Run // on trail or soft surface

Aerobic Threshold Pace // 180 - age

3/3 nasal breathing

Mid-Distance : 2h:00

Marathon : 3h:00

Ultra : 4h:00

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...

February 6

Run

Intervals

Yasso 800’s - recovery is 1:1

Warm up: 2-3 mile relaxed running w. 3:3 nasal breathing + run drills

Mid-Distance : 5 x 800

Marathon : 6 x 800

Ultra : 7 x 800

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...

February 5

Strength

Cluster (Dumbbell, barbell or sandbag)

3 OTM for 8:00

8 Strict Dip OTM for 6:00

Midline

3 rounds

0:30 Plank Pose

10 Single Leg Glute Bridge

0:30 Supine Plank

10 T-Push up

Conditioning

3 rounds

1:00 Racked Carry

1:00 Farmer Carry

10 DB Push Press

0:30 OH Carry

rest 1:00 between rounds

February 4

Run

Regeneration Run

Aerobic Threshold Pace

Mid-Distance : 12k

Marathon : 15k

Ultra : 18k

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 ...

February 3

Strength

Death By Dumbbell Thrusters

10:00

Midline

3 rounds

5 V-up

10 T-Push up

20 Russian Twist

Conditioning

10 x 0:30 Double Under w. 1:1 recovery

February 2

Run

Regeneration Run

Aerobic Threshold Pace // 180 - age // 3:3 Nasal Breathing

Mid-Distance : 8k

Marathon : 10k

Ultra : 12k

Cash out : 6 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.

Get to stream.foundationtraining.com.

February 1

Run

Flow-n-Fartlek

Mid-Distance : 4 miles

Marathon : 5 miles

Ultra : 6 miles

All : 2 miles of 0:30 @ T Pace w. 2:00 relaxed running, returning to nasal breathing

Core H // Cool Down

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

January 31

Active Recovery

1-2h:00 Walk

Core X

Five Parks Yoga

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.

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...