Run
Regeneration Run / Aerobic Threshold
Warm up : 100 heel to hamstring pull,, then 10 reps each exercise ( calve raise toes forward, clave raise toes in, calve raise toes out, good morning, air squat, cossack squat, hindu squat, reverse lunge, cat/cow, fire hydrant, donkey kick, clam shell, single leg glute bridge, sit up, t-push up.
1 mile walk w. 3/3 count nasal breathing
10k @ aerobic threshold pace (ideal HR is 180 (-) your age) use 3/3 nasal breathing
8 x 20 seconds comfortably fast
Use metronome and set it at 90bpm, synced to pull your foot from the ground of your right foot on the beat) 1:00 resting recovery returning to nasal breathing
Post Run
and or
Strength
3 rounds i(if adding on after run) / 5 rounds (if strength it’s a strength only day
Rest 2:00 between rounds
15 Push up
8 Pull up
8 Goblet Squat (as heavy as possible)
15 Russian KB Swing
50-70’ Farmer Carry
50 Double Under or 150 Single Under