April 8

Run

Threshold Intervals

Warm up : 2-3 miles AeT pace // 3:3 NB + run drills

Mid-Distance: : 5 x 1k

Marathon : 5 x 2k

Ultra 4 x 3k

Cool Down: 2-3 miles / 3:# NB

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.

April 7

Run

Regeneration Run

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

Mid-Distance: 10k

Marathon : 12k

Ultra : 15k

Cool Down

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

April 6

Strength

Walking Lunge Twist 3 x 10

3 rounds

0:30 OH Walk

0:30 Farmer Carry

0:30 Racked Carry

Midline

3 rounds

:0:30 Hollow Hold

15 Hollow Rocks

0:30 Plank Pose

10 T-Push up

Conditioning

7 Burpee OTM for 7:00

April 5

Run

Aerobic Threshold with a closer

Mid-Distance : 8k

Marathon : 10k

Ultra : 12k

Closer: 2k of alternating 0:30 RPE 7 w. 1:30 relaxed running recovery.

Cool Down

2 rounds / 10 Reps each movement

Teak core strength routine from Building a Better Runner, Vol.1, from RunningDVDs.com

April 4

Active Recovery

1h:00-2h:00 walk

Yoga

April 3

Run

Long Run

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

Mid-Distance : 3h:00

Marathon : 4h:00

Ultra : 5h:00

On trail or soft surface

April 2

Run

Regeneration Run

Aerobic Threshold Pace / 180 - age

Mid-Distance : 10k

Marathon : 12k

Ultra : 15k

Cash out : for the final mile 0:30 RPE 8 w. 1:30 running recovery

Cool Down

April 1

Strength

3 x 10 Banded Good Morning

3 x 10 Weighted Hip Thrust

Super Set

Accessory

Banded Supine Pull apart 2 x 10

Lateral Shoulder Raise

Midline

3 rounds

0:30 Lateral Plank

1:00 Prone Plank

0:30 Glute Bridge

10 Banded Glute Pridge

March 31

Run

Intervals // Threshold Pace

2-3 miles relaxed running + run drills

Mid-Distance : 5 x 2k w. 2:00 resting recovery

Marathon : 3 x 3k w. 3:00 resting recovery

Ultra : 2 x 5k w. 5:00 resting recovery

Cool Down : 2-3 miles relaxed running

March 30

Run

Regeneration Run / aerobic threshold pace / 180 - age

Mid Distance 10-12k

Marathon 12-15

Ultra 15-20k

Cash out : 8 x 0:30 RPE 7 w. 0:30 RPE4 relaxed running