Run
Long Run - On trail or soft surfaces
Warm up: 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, 10 Single Leg Glute Bridge, :30 lateral plank, 10 Push up, 10 Sit up
Ultra: 5h:00 alt. 30:00 hike/run
Marathon: 2h:30
MD: 1h:30
Warm Down: 20 Stationary March, 10 Goblet Squat March, 10 Farmer Carry Step up, :30 Goblet Squat Hold, :30 Glute Bridge, :30 Lateral Plank
Foundation Training