January 30

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January 30

Run

Long Run // Aerobic Threshold Pace

On trail of soft surface // 3:3 nasal breathing

Mid-Distance : 15k

Marathon : 25k

Ultra : 35k

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 ...

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January 29

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January 29

Strength

Split Squat 3 x 10 e/l

Alternating DB Press 3 x 10 e/a

Midline

3 rounds

0:30 Plank Pose / elbow stand

10 Plank Transitions

10 Plank Leg Raise

Conditioning

9:00 AMRAP

3 Deadlift @ BW

6 Bar Facing Burpee

9 Sit

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January 28

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January 28

Run
Regeneration Run

Aerobic Threshold Pace // 180 - age

3/3 Nasal Breathing

Mid-Distance : 12k

Marathon : 15k

Ultra : 20k

Cool Down

This routine strengthens the back and the lower body. It's part of the Preventive content in Building a Better Runner, Vol.1. Learn more at RunningDVDs.com.

Get to stream.foundationtraining.com.

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January 27

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January 27

Strength

5 x 5 DB Manmakers

with 2:00 between sets

Midline

0:30 Supine Plank

10 Banded Glute Bridge

10 Banded Clam Shell

10 T-Push up

Conditioning

10:00 AMRAP

10 Double Under / Unbroken

15 Sit up

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January 26

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January 26

Run

Timed Intervals // Threshold Pace

10:00 - 15:00 relaxed running

8 x 1:00 w. 0:30 running recovery

10:00 relaxed running w. 3:3 nasal breathing

2 x 8:00 w. 2:00 running recovery

10:00 relaxed running w. 3:3 nasal breathing

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

10:00 - 15:00 relaxed running

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January 25

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January 25

Run

Regeneration Run

Aerobic Threshold Pace // 180 - age

3/3 Nasal Breathing

Mid-Distance : 8k

Marathon : 10k

Ultra : 12k

Cash out 8 x 100m OTM

Cool Down

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

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January 23

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January 23

Run

Long Run

Aerobic Threshold Pace

180 - age // 3:3 nasal breathing

Mid-Distance : 20k

Marathon : 30k

Ultra : 40k

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 ...

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January 22

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January 22

Strength

Trap Bar Deadlift 3 OTM for 7:00 @ 50% of your TM

Rest 2:00

Pull up 5 OTM for 6:00

Rest 2:00

Midline

EMOM 10:00

odd 1:00 - 10 Hollow Rock

even 1:00 - 10 V-Up

rest 2:00

Conditioning

7 Burpee OTM for 7:00

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January 21

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January 21

Run

Regeneration Run

Aerobic Threshold Pace

180 - age // 3:3 nasal breathing

Mid-Distance : 12k

Marathon : 15k

Ultra : 18k

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...

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January 20

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January 20

Strength

10 Reverse Lunge Step up OTM for 10:00

rest 3:00

10 DB Push Press OTM for 8:00

Midline

10 Lateral Plank Reach Through

10 Lateral Plank Leg Raise

10 Lateral Plank Knee to Elbow

Conditioning

12:00 EMOM

odd 1:00 Goblet Squat March

even 1:00 KB Swing

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