January 8

Strength

Super Set

10 Reverse Lunge Step Up

10 Cosacks Squat

10 Box Jump

3 Rounds rest 1:00

Midline

0:30 Prone Plank / Elbow Stand

10 Scap Push up

0:30 V-Sit Running Arms

EMOM 10:00

odd 1:00 - 10 V-up

even 1:00 - 10 Hollow Rock

January 7

Regeneration Run

Aerobic Threshold Pace / 180 - age / 3:3 Nasal Breathing

Mid-Distance : 8k

Marathon 10k

Ultra : 12k

Cool Down

Get to stream.foundationtraining.com.

January 6

Strength

EMOM 12:00

odd 1:00 - 10 Goblet Squat March

even 1:00 - 10 Reverse Lunge Goblet Hold

rest 2:00

EMOM 10:00

odd 1:00 - 10 Ring / TRX Row

even 1:00 - Scap Push up

Rest 2:00

EMOM 8:00

odd 1:00 - 10 Lunge Exchange

even 1:00 - 10 Squat Jump

January 5

Run

Timed Intervals

@ Marathon Pace

1 x 10:00 w. 2:00 running recovery, 1 x 8:00 w. 2:00 running recovery, 1 x 6:00 w. 2:00 running recovery

4 x 2:00 w. 1:00 running 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 ...

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...

January 4

Run

Regeneration Run

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

Mid-Distance : 10k

Marathon : 12k

Ultra : 15k

Cash Out : 10 x 0:20 w. 1:00 resting recovery returning to nasal breathing

Cool Down

Challenging core routine from Building a Better Runner, Vol.2 from RunningDVDs.com

January 3

Active Recovery

Walk : 1-2h:00

Join Erin in Nosara, Costa Rica for one of her Yoga Retreats! http://fiveparksyoga.com/yoga-retreats/This class is designed with Runners in mind, and like a...

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...

January 2

Run

Long Run

Aerobic Threshold Pace

180-age // 3:3 nasal breathing

MId-Distance : 15k

Marathon : 25k

Ultra : 35k

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...

January 1

Happy New Year!

Regeneration Run

Aerobic Threshold Pace

180-age // 3:3 nasal breathing

8-12k

Cool Down

Get to stream.foundationtraining.com.

December 31

Run

Intervals // Threshold Pace

Warm up : 1 mile walk, 2 mile walk + Drills

Mid-Distance : 5 x 600m @ T pace w. 1:00 resting recovery

Marathon : 5 x 800m @ T pace w. 1:00 resting recovery

Ultra : 5 x 1000m @ T pace w. 1:00 resting recovery

Cool Down : 2 mile run, 1 mile walk

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...

December 30

Run

Regeneration Run

Aerobic Threshold Pace

180-age // 3:3 nasal breathing

Mid-Distance : 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 ...