Strength
Super Set
2 rounds
10 - Split Squat e/l
10 Seesaw Walk e/l
5 Single Leg Box Jump 12'“
Midline
4 rounds
10 Banded Clam Shell
10 Banded Reverse Clam Shell
10m Banded Monster (forward & back)
Conditioning
EMOM 12:00
odd 1:00 - 5 DB Thruster
even 1:00 - 7 Burpee
Run
1-3 miles relaxed running with 3/3 nasal breathing + Drills
Mid-Distance : 5k @ M pace
Marathon : 10k @ M pace
Ultra : 12k @ M pace
1-2 miles relaxed running
Cool Down
Core X is a simple routine - 10 exercises, 30 seconds each exercises; 5 minutes total. While it is short and sweet, it is also very challenging.
Run
Regeneration Run
180-age // 3:3 nasal breathing
Mid-Distance : 8k
Marathon : 10k
Ultra : 12k
Cash out : 6-8 x 100m w. 100m walking recovery
*use metronome for 100’s, set it to 90bpm pulling your right foot to the beat
Strength
DB Complex
5 Deadlift
3 Clean
2 Thruster
Rest 2:00 between rounds
Midline
4 rounds
10 V-Up
20 Hollow Rock
30 Russian Twist
0:30 Boat Pose
Conditioning
50 KB Swing
40 Walking Lunge
30 Sit up
20 Goblet Squat March
10 Burpee
Run
Regeneration Run
180-age // 3:3 nasal breathing
Mid-Distanace : 10k
Marathon : 12k
Ultra : 15k
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 ...
Run
Turnover Recovery
1-3 miles relaxed running + drills
Mid-Distance : 10 x 100m w. 100m walking recovery
Marathon : 10 x 150m w. 150m walking recovery
Ultra : 10 x 200m w. 200m walking recovery
For all use metronome set at 90bpm pulling your left foot on the beat.
Finish with 1-3 miles relaxed running & 4 x 20 walking lunge w. 1:00 resting recovery.
Cool Down
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...
Run
Regeneration Run
Aerobic Threshold Pace
180 - age // 3:3 nasal breathing
Mid Distance : 8k
Marathon : 10k
Ultra : 12
Strength
Super Set
3 rounds with 2:00 resting recovery
Split Squat - 10 e/l
Pistol Squat - 10 e/l
Box Jumps - 10
Midline
3 rounds
1:00 Lateral Plank
10 Lateral Plank Leg Lift
10 Lateral Plank Reach Through
Conditioning
7 Burpee OTM for 7:00
Run
Regeneration Run
Aerobic Threshold Pace
180-age // 3:3 Nasal Breathing
Mid-Distance : 10k
Marathon : 12k
Ultra : 15k
Cool Down
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...
Run
Intervals
Yasso 800’s
MId-Distance : 5 x 800m @ 10k pace w. 1:1 recovery
Marathon : 7 x 800m @ M pace w. 1:1 recovery
Ultra : 9 x 800m @ M pace w. 1:1 recovery
Cool Down
Challenging core routine from Building a Better Runner, Vol.2 from RunningDVDs.com
