March 29

Strength

3 rounds

20 Goblet Squat March

15 OH Sit up

10 DB Suit Case Deadlift

Midline

10-8-6-4-2-4-6-8-10

Pull up

Single Leg RDL

Conditioning

100 KB Swing // 10 Burpee each time you break

Donate

March 28

Run

Long Run

Aerobic Threshold Pace // 180 - age // 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 ...

March 27

Run

Turn Over Recovery

Warm up : 2 miles relaxed running // 3:3 nasal breathing

MId-Distance : 6 x 120m w. 1:1 recovery

Marathon : 8 x 120m w. 1:! recovery

Ultra : 10 x 120m w. 1:1 recovery

Cool Down : 2 miles relaxed running // 3:3 nasal breathing

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March 26

Strength

DB Complex

5 rounds

5 Suit Case DL

5 DB Power Clean

5 DB Push Press

Midline

10 Cossack Squat

10 Single Leg Glute Bridge

1:00 Glute Bridge Hold

10 Plank Leg Lift

1:00 Plank Pose

march 25

Run

Regeneration Run

MId-Distance : 8k

Marathon : 10k

Ultra : 12k

Cash out

8 x 0:20 w. 1:00 walking recovery

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...

March 24

Strength

DB Curtis P’s

3 x 5 - moderate weight heavy enough to go unbroken

rest 2:00 between sets

Midline

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

Conditioning

12:00 EMOM

odd 1:00 - 5 DB Thruster

even 1:00 8 Burpee

March 23

Run

Regeneration Run

Mid-Distance : 10k

Marathon : 12k

Ultra : 15k

Cool Down

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

March 22

Run

Speed // Turnover

Warm up : 2-3 miles + run drills

Mid-Distance : 6 x 300 w. 1:00 walking recovery recovery // 6 x 100 OTM // 6 x 200 w. 1:00 resting recovery

Marathon : 8 x 300 w. 1:00 walking recovery recovery // 8 x 100 OTM // 8 x 200 w. 1:00 resting recovery

Ultra : 10 x 300 w. 1:00 walking recovery recovery // 10 x 100 OTM // 10 x 200 w. 1:00 resting recovery

Cool Down : 2-3 miles w. 3/3 nasal breathing

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 ...

March 17

Run

Regeneration Run // Aerobic Threshold Pace

180 - age // 3:3 nasal breathing

Mid-Distance : 10k

Marathon : 12k

Ultra : 15k

March 16

Strength

4 Rounds

10 Jefferson Curl

10 Goblet Squat March

10 DB Row

MIdline

5:00 Handstand Hold // 10 hollow rock, 10 Vup every time you break from the wall.

Conditioning

10 KB Swing on the 1:00 for 10:00