February 21

Active Recovery

Walk - 1h:00 - 2h:00

Yoga

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...

February 20

Run

Long Run // Aerobic Threshold Pace // 180 - age

on trail or soft surface // 3:3 nasal breathing

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...

February 19

Strength

EMOM 10:00

odd 1:00 - 10 KB Deadlift

even 1:00 - 10 KB Swing

Midline

5 rounds

10 T Push up

10 Lateral Plank Leg Raise

10 Glute Bridge

Conditioning

6 Burpee OTM for 10:00

February 18

Run

Regeneration Run // Aerobic Threshold Pace // 180 - age

3/3 nasal breathing throughout

Mid-Distance : 10k

Marathon : 12k

Ultra : 15k

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.

February 17

Strength

EMOM 12:00

odd 1:00 - 10 Goblet Squat March

even 1:00 - 10 Cossack Squat

rest 3:00

EMOM 10:00

odd 1:00 - 10 Ring/TRX Row

even 1:00 - 5 DB

rest 2:00

EMOM 8:00

odd 1:00 - 10 Box Jump

even 1:00 - 10 Reverse Lunge

February 16

Run

Timed Intervals // Threshold Pace

Warm up: 2-3 miles relaxed running + run drills

Mid-Distance : 8 x 1:00 w. 1:00 Running Recovery, 4 x 3:00 w. 2:00 RR, 2 x 6:00 w. 3:00 RR

Marathon : 6 x 2:00 w. 2:00 RR, 4 x 4:00 w. 2:00 RR, 2 x 8:00 w. 2:00 RR

Ultra : 4 x 6:00 w. 3:00 RR, 2 x 8:00 w. 4:00 RR, 1 x 10:00

Cool Down: 1-2 miles relaxed running

Get to stream.foundationtraining.com.

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 ...

February 15

Run

Regeneration Run // Aerobic Threshold Pace // 180 - age

3/3 Nasal Breathing throughout

Mid-Distance : 8k

Marathon : 10k

Ultra : 12k

Cash Out: 8 x 100m w. 100m walking recovery // metronome 90bom, left foot pull on the beat

Cool Down

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

Get to stream.foundationtraining.com.

February 14

Run

Long Run // On trail or soft surface

Mid Distance : 15k

Marathon : 25k

Ultra : 35k

for all 3/3 nasal breathing for the first half of your run, then 5 x 800m w. 1:1 recovery

February 12

Strength

DB Complex

5 rounds

5 Deadlift

5 Clean

5 Push Press

Midline

5:00 Handstand Hold // 10 Hollow Rock - 10 V-up each time you break from the wall

Conditioning

EMOM 12:00

odd 1:00 - 10 Goblet Squat March

even 1:00 - 10 KB Swing

February 10

Run

Regeneration Run

Aerobic Threshold Pace // 180 - age

3/3 Nasal Breathing

Mid-Distance : 12k

Marathon : 15k

Ultra : 20k

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.

Get to stream.foundationtraining.com.