Run
Regeneration Run // Aerobic Threshold Pace
180 - age // 3:3 Nasal Breathing
Mid-Distance : 10k
Marathon : 12k
Ultra : 15k
Cool Down
Strength
16:00 EMOM
odd 1:00 - 10 Goblet Squat
even 1:00 - 10 KB Swing
rest 2:00
Calisthenics
5 rounds
10 - Tee Push up
0:30 Lateral Plank
10 Lateral Plank
Conditioning
10:00 AMRAP
10 Sit up
20 Double Under
Run
Hill Run
Warm up : 2-3 miles relaxed running + run drills
400m Hill Run RPE 7.5 w. run down recovery
Mid-Distance 8 x 400m
Marathon : 10 x 400m
Ultra : 12 x 400m
Cool Down : 2-3 miles relaxed running
2 rounds
Run
Regeneration Run // Aerobic Threshold Pace
180 - age // 3:3 Nasal Breathing
Mid-Distance : 8k
Marathon : 10k
Ultra : 12k
For the final mile 0:20 RPE 7 w. 1:00 running recovery, returning to nasal breathing
Cool Down
Run
Long Run // Aerobic Threshold Pace
On trail or soft surface // 3:3 nasal breathing
Mid-Distance : 2h:00
Marathon : 3h:00
Ultra : 4h:00
Cool Down
Run
Regeneration Run w. Fartlek Closer
Mid-Distance : 8k
Marathon : 10k
Ultra : 12k
Cash out : 2k of 0:30 RPE 8 w. 1:30 running recovery
Cool Down
Run
Regeneration Run
Aerobic Threshold Pace // 180 - age // 3:3 nasal breathing
Mid-Distance : 10
Marathon : 12k
Ultra : 15k
Cash out : 8 x 0:20 RPE 8 w. 1:00 resting recovery
Cool Down
Run
Sustained Tempo @ Marathon Pace
Warm up 2-3 miles with run drills
Mid-Distance : 6k
Marathon : 8k
Ultra : 10k
Cool Down: 2-3 miles relaxed running
Core X - 10 exercises, 30 seconds each exercises; 5 minutes total
Strength
3 rounds
20 Goblet Squat March
20 Farmer Carry Step Up
Calisthenics
10 Scap Pull up
10 TRX Row
10 V up
10 Hollow Rock
Conditioning
5 Rounds
10 DB Thruster
10 Burpee
Run
Regeneration Run + Closer
Mid-Distance : 8k
Marathon : 10k
Ultra : 12k
5 x 1:00 RPE 7 w. 1:00 running recovery, 4 x 0:30 RPE 8 w. 1:00 running recovery
Cool Down