January 19

Run

Intervals / Threshold Pace

2-3 miles relaxed running + Drills

Mid-Distance : 5 x 800m w. 1:30 resting recovery

Marathon : 7 x 800m w. 1:30 resting recovery

Ultra : 9 x 800m w. 1:30 resting recovery

Cool Down : 2-3 miles relaxed running

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...

January 18

Run

Regeneration Run

Aerobic Threshold Pace

180-age // 3:3 nasal breathing

Mid DIstance : 8k

Marathon : 10k

Ultra : 12k

Cash Out

8 x 0:20 with metronome set to 90bpm synced to pull right foot on the beat w. 1:00 resting recovery

Cool Down

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

January 17

Active Recovery

1-2h:00 Walk/Hike

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...

Runners who improve balance (i.e. improving proprioception) decrease the chance of both lower leg and foot injuries, but also injuries further up the kinetic...

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 ...

January 16

Long Run

On trail or soft surface

Aerobic Threshold Pace // EZ pace

Mid-Distance : 2h:30

Marathon : 3h:00

Ultra : 4h:00

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 15

Strength

5 Rounds

10 DB Deadlift

5 DB Power Clean

10 DB Push Press

rest 2:00 between rounds

Mildline

10 Scap Row OTM for 6:00

10 Band Pull Apart Supine Grip OTM for 5:00

Conditioning

10 Push up OTM for 10:00

January 14

Run

Regeneration Run

Aerobic Threshold Pace / E/Z Pace

180 - age // 3:3 nasal breathing

Mid-Distance : 12k

Marathon : 15k

Ultra : 12k

Cool Down

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

January 13

Run

Intervals

Warm Up: 2-3 miles relaxed running + running drills

Mid-Distance : 3 x 2k @ T pace w. 1:00 resting recovery

Marathon : 4 x 2k @ T pace w. 1:00 resting recovery

Ultra : 5 x 2k @ T pace w. 1:00 resting recovery

Cool Down : 2-3 miles relaxed running

Get to stream.foundationtraining.com.

January 12

Run

Regeneration Run

Aerobic Theshold Pace

180-age // 3:3 nasal breathing

Mid-Distance : 10k

Marathon : 12k

Ultra : 15k

Cash Out : 8 x 0:20 w. w. 1:00 resting recovery

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 ...

January 11

Strength

3 rounds

10 Farmer Carry Reverse Lunge to Step up

10 Farmer Carry Walking Lunge

10 Goblet Hold Cosack Squat

rest 2:00 between rounds

10 KB Swing OTM for 10:00

rest 20:00

10 Goblet Squat OTM for 8:00

5:00 Handstand Hold

10 V-up / 10 Hollow Rock each time you break from the wall

Cash out

up to 1h:00 walk with 3/3 nasal breathing

January 9

Long Run

Marathon Pace Closer

Mid-Distance : 20k

Marathon : 30k

Ultra : 40k

final 8k @ Marathon Pace

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 ...