Run
Long Run / / On trail or soft surface
VDOT O2 - E Pace / MAF 180 - age
Ultra: 5h:00 Alternating 40:00 run, 20:00 hike
Marathon : 3h:00 run
Mid Distance : 2h:00
Run
Regeneration Run
VDOT O2 - Easy Pace / MAF (180 - age ) / 3:3 Nasal Breathing
Ultra: 20k
Marathon: 15k
Mid Distance: 12k
Strength
5/3/1 C3W4 - DLoad
3 x 5 @ 40, 50, 60% of your TM*
Warm up : 5 @ 40%, 5 @ 45%, 3 @ 50% rest 2:00-3:00 between sets
Deadlift
Shoulder Press
Accessory Work
3 rounds / 15 reps each exercise / can be done a circuit but not for time or rest 1:00 in between rounds
Ring Row
Step Up
Quadrilateral Dead Bug
Glute Bridge
Supine Incline Plank Reach Through
Run
Ultra : 1 x 1600 Meter Run, 2:00 rest / 1600m, 1:30 rest / 1600m, 1:00 rest / 1600m
Marathon : 1 x 1200 Meter Run, 2:00 rest / 1200m, 1:30 rest / 1200m, 1:00 rest / 1200m
Mid Distance : 1 x 800 Meter Run, 2:00 rest / 800m, 1:30 rest / 800m, 1:00 rest / 800m
Run
Regeneration Run
VDOT O2 - Easy Pace / MAF (180 - age ) / 3:3 Nasal Breathing
Ultra: 15k
Marathon: 12k
Mid Distance: 10k
Strength
C3W4
5/3/1 W4 - DLoad
5 x 5 @ 40, 50, 60% of your TM
Warm up : 5 @ 40%, 5 @ 45%, 3 @ 50% rest 2:00-3:00 between sets
Squat
Bench Press
Accessory Work
3 rounds / 15 reps each exercise / can be done a circuit but not for time or rest 1:00 in between rounds
Scap Pull up
Split Squat
Push up
Hollow Rock
Run
Regeneration Run
VDOT O2 - E pace / MAF Training (180-age)
3:3 Nasal Breathing
Ultra : 20k
Marathon : 15k
Mid Distance : 12k
Strength
5/3/1 C3W3
5 - 3 - 1(+) @ 75, 85, 95% of your TM*
Warm up : 5 @ 40%, 5 @ 45%, 3 @ 50% rest 2:00-3:00 between sets
Squat
Press
Deadlift
Take 2:00 between sets and 5-10 minutes between each movement
Cash Out / / EMOM 12:00
Odd 1:00 - 5 Strict Pull up
Even 1:00 - 5 Box Jump
Run
Regeneration Run
VDOT O2 - Easy Pace / MAF (180 - age ) / 3:3 Nasal Breathing
Ultra: 15k
Marathon: 12k
Mid Distance: 10k
Run
Time Intervals / Short
Lactate Threshold Development
1:30 Sprint RPE 7/8t, 0:30 running recovery
1:30 Sprint RPE 7/8, 1:00 running recovery
1:30 Sprint RPE 7/8, 1:30 running recovery,
1:30 Sprint RPE 7/8, 1:00 running recovery,
1:30 Sprint RPE 7/8, 0:30running recovery
800m run @ M Pace between rounds
Mid Distance : 2 rounds
Marathon : 3 rounds
Ultra : 4 rounds