March 4

Run

Regeneration Run

Aerobic Threshold Pace // 180 - age // 3:3 nasal breathing

Mid Distance : 8k

Marathon : 10k

Ultra : 12k

Cool Down

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

March 3

Run

Intervals // Repetition Pace

2-3 miles relaxed running @ E pace w. 3/3 nasal breathing + run drills

100 / 300 / 600 rest 1:1 then 800m running recovery between sets

Mid-Distance : 3 sets

Marathon : 4-5 sets

Ultra : 5-6 sets

Cool Down : 2-3 miles relaxed running @ E pace w. 3/3 nasal breathing + run drills

March 2

Run

Regeneration // Aerobic Threshold Pace // 180 - age // 3:3 nasal breathing

Mid-Distance : 12k

Marathon : 15k

Ultra : 15-20k

Cash out 8 x 0:20 (RPE 7) w. 1:00 resting recovery

Use metronome set @ 90bpm for 0:20 intervals

March 1

Strength

4 Rounds

1:00 Farmer Carry

1:00 Racked Carry

0:30 OH Carry

1:00 resting recovery

Midline

3 rounds

10 Single Leg RDL e/l

20 Russian Twist

10 Tee Push up

Conditioning

12:00 EMOM

odd 1:00 // 10 KB Swing

even 1:00 // 10 Goblet Squat

February 27

Active Recovery

1h::00 - 2h:00 walk with nasal breathing throughout

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...

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...

February 26

Strength

3 Rounds

5 Box Jump

5 Deadlift @ Body Weight

Midline

3 rounds

40 Russian Twist

30 Sit up

20 T - Push up

Conditioning

3 rounds

15 KB Swing

30 Double Under

February 25

Run

Threshold Intervals

Warm up : 2-3 miles relaxed running w. 3/3 nasal breathing

Mid Distance : 4 x 2k @ T pace w. 2:00 resting recovery

Marathon 5 x 2k

Ultra : 6 x 2K

Cool Down : 2-3 miles relaxed running w. 3/3 nasal breathing

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 ...

Get to stream.foundationtraining.com.

February 24

Run

Regeneration Run

Aerobic Threshold Pace // 180 - age // 3:3 nasal breathing

Mid-Distance : 10k

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 ...

February 23

Strength

3 rounds as a circuit

12 Goblet Squat March

10 Cossack Squat

8 Reverse Lunge

6 Pull up

4 Burpee

2:00 Plank Pose around the world

Thruster 3 OTM for 7:00 moderate to heavy weight

February 22

Run

Speed Development

Warm up : 2-3 miles relaxed running w. 3/3 nasal breathing

5 x 150m (50m build, 50m sprint, 50m float) w. 150m walking recovery

5 x 300m (100m build, 100m sprint, 100m float) w. 100m walking recovery

Cool Down : 2-3 miles relaxed running w. 3/3 nasal breathing

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