April 28

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April 28

Run

Threshold Interval

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

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April 27

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April 27

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

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April  24

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April 24

Run

Long Run / / Aerobic Threshold Pace / / 3:3 nasal breathing

Mid-Distance : 20k

Marathon : 30k

Ultra : 40k

Cool Down

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April 23

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April 23

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

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April 22

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April 22

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

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April 21

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April 21

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

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April 20

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April 20

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

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

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April 19

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April 19

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

If you want to become a better runner and stay injury-free then you need to do Strength and Mobility - SAM - after every run. Specifically, Core Strength, Hi...

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April 10

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April 10

Run

Long Run

Mid-Distance : 2h:00

Marathon : 2h:30

Ultra : 3h:00

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 ...

Value for Value

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April 9

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April 9

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

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