March 15

Run

Closer

Mid-Distance : 4 miles // 3:3 nasal breathing

Marathon : 6 miles // 3:3 nasal breathing

Ultra : 8 miles // 3:3 nasal breathing

All : 2 miles of 0:30 (RPE 7) with 2:00 relaxed running returning to nasal breathing

March 13

Run

Long Run // Trail // Off Road

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

Mid-Distance : 15k

Marathon : 20k

Ultra : 25k

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...

March 12

Strength

5 Rounds

10 DB Deadlift

1:00 Farmer Carry

10 Push Press

1:00 Racked Carry

1:00 resting recovery

Conditioning

12:00 EMOM

odd 1:00 // 10 Goblet Squat March

even 1:00 // 10 KB Swing

March 11

Run

Regeneration Run

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

Mid-Distance : 10k

Marathon : 12k

Ultra : 15k

5-8 x 100m w. 100m walking recovery

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 ...

March 10

Strength

5 Rounds

10 Front Rack Lunge

10 Cossack Squat

10 Front Rack Step up 20”

can be done as a circuit

Midline

3 rounds

0:30 Plank

15 Scap Push up

10 Push up

Conditioning

7 DB Thruster OTM for 10:00

10 Pull up

March 9

Run

Intervals // Threshold Pace

Warm up : 2-3 miles relaxed running + drills

Mid-Distance : 4 x 300m // 4 x 1200m

Marathon : 5 x 300m // 5 x 1200m

Ultra : 6 x 300m // 6 x 1200

Recovery : 300’s 1:1 // 1200’s 1:1/2

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

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...

March 8

Run

Regeneration Run

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

Mid-Distance : 8k

Marathon : 10k

Ultra : 12k

Cash Out : 8 x 100m OTM

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...

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...

March 7

Run

Long Run

Trail/Soft Surface

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

Mid - Distance : 2h:00

Marathon : 2h:30

Ultra : 3h:00

March 6

Active Recovery

Walk

1h:00 - 2h:00

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...

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...

March 5

Strength

10 Goblet Squat March OTM for 10:00

rest 2:00

3 rounds

10 Split Squat

10 Single Leg Glute Bridge

Mid-Line

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.

Conditioning

10 rounds

10 Sit up

20 Double Under