Run
Warm up : 2-3 miles relaxed running + run drills
Mid-Distance : 5 x 1k w. 1:30 resting recovery
Marathon : 5 x 1500m w. 1:30 resting recovery
Ultra 5 x 2k w. 2:00 resting recovery
Cool Down : 2-3 miles relaxed running
Run
Warm up : 2-3 miles relaxed running + run drills
Mid-Distance : 5 x 1k w. 1:30 resting recovery
Marathon : 5 x 1500m w. 1:30 resting recovery
Ultra 5 x 2k w. 2:00 resting recovery
Cool Down : 2-3 miles relaxed running
Run
Regeneration Run / Aerobic Threshold Pace
180 - Age / 3:3 nasal breathing
Mid-Distance : 10k
Marathon : 12k
Ultra : 15k
Cash out : 8 x 0:20 RPE 8 w. 1:00 resting recovery
Cool Down
Run
Long Run / / Aerobic Threshold Pace / / 3:3 nasal breathing
Mid-Distance : 20k
Marathon : 30k
Ultra : 40k
Cool Down
Strength
3 Rounds
0:30 Single Arm Farmer Carry
0:30 Single Arm OH Walk
0:30 Racked Carry
As Heavy as possible
Midline
3 Rounds
10 T-Push up
0:30 Prone Plank
10 Lateral Plank Leg Raise
0:30 Supine Plank
Conditioning
EMOM 10:00
odd 1:00 - 7 Burpee
even 1:00 - 6 DB Thruster
Run
Aerobic Threshold with closing pick ups
Mid-Distance : 10k
Marathon 12k
Ultra : 15k
For the final 2k - 1:00 RPE 8 / 1:00 running recovery, returning to nasal breathing
Strength
3 rounds
20 OH Walking Lunge
20 Goblet Squat March
20 KB Swing
Midline
3 rounds
10 Burpee
0:30 Plank Pose
10 Single Leg Glute Bridge
0:30 Glute Bridge Hold
Run
Intervals
Warm up : 2-3 miles relaxed running + run drills
4 x 200m
4 x 2000m
4 x 200m
Cool Down : 2-3 miles relaxed running
Run
Regeneration Run
Aerobic Threshold Pace // 180 - age // 3:3 nasal breathing
Mid-Distance : :12k
Marathon : 15k
Ultra : 18k
For the Final 10:00 // 0:30 RPE 7 w. 1:30 running recovery
Cool Down
Run
Long Run
Mid-Distance : 2h:00
Marathon : 2h:30
Ultra : 3h:00
Cool Down
Strength
EMOM 12:00
10 Bod Jump
10 Goblet Squat March
Calisthenics
5 rounds of Cindy
5 Deadhang Pull up
10 Push up
15 Squat
Conditioning
3 Burpee, 7 KB Swing OTM for 9:00