Run
Long Run / Trail or Soft Surface
Aerobic Threshold Pace / 180 - age
Mid-Distance : 2h:30
Marathon : 3h:00
Ultra : 4h:00
Run
Regeneration Run
Mid-Distance 5k
Marathon : 8k
Ultra : 10k
Cash Out : 45:00/1h:00 walk
Run
Fartlek
2 miles relaxed running w. 3/3 nasal breathing, 2 miles alternating 0:30 RPE 7 w. 2:00 running recovery.
1 mile @ T Pace, 1 mile @ M Pace.
1 mile relaxed running, 1 mile 0:30 RPE 8 w. 2:00 running recovery
Cool Down
Strength
5 rounds
5 Box Jump
5 Trap Bar Deadlift
10 Step up
Rest 2:00 between rounds
Calisthenics
3 rounds
0:30 Handstand
0:30 Supine Plank
0:30 Glute Bridge Hold
0:30 Lateral Plank
Conditioning
20 Double Under OTM for 10:00
Run
Regeneration Run
Mid-Distance : 10k
Marathon : 12k
Ultra : 15k
Cash Out : 5 x 20 walking lunge w. 1:30 resting recovery
Run
Speed Development
Warm up : 2-3 miles relaxed running + run drills
8 x 100m w. 100m walking recovery
8 x 100m OTM
4 x 150m ( 50m build, 50m sprint, 50m float ) w. 2:00 resting recovery
Cool Down : 2-3 miles relaxed running
Strength
4 rounds
10 DB Thruster
10 DB Row each arm
Calisthenics
3 rounds
10 Scap Row
5 Pull up
5 Chin up
10 Knee Raise
Conditioning
7 Burpee OTM for 7:00
Run
Long Run / Trail or Soft Surface
Aerobic Threshold Pace / 180 - age
Mid-Distance : 2h:00
Marathon : 2h:30
Ultra : 3h:00
Cool Down
Strength
5 rounds
5 DB Deadlift
5 DB Power Clean / Push Press
5 DB Thruster
rest 2:00 between rounds
Yoga
Run
Closer
Mid-Distance : 8k
Marathon : 10k
Ultra : 12k
For the final 3 miles at the top of each mile 2:00 surge RPE 8, returning to nasal breathing for the remainder of the mile
Cool Down