Run
Regeneration Run
180 - age // 3:3 nasal breathing
Mid-Distance : 10k
Marathon : 12k
Ultra : 15k
Cash out 8 x 100m with 100m walking recovery
Cool Down
Strength
3 rounds
10 Single Leg KB/DB Hip Thrust
10 Banded Glute Bridge
0:30 Single Leg Glute Bridge Hold
Calisthenics
4 rounds
15 Scapular Ring Row
5 Pull up
10 Scapular Push up
5 Plyo Push up
Conditioning
5 Rounds
10 Goblet Squat
10 Lunge Exchange
20 Double Under / Unbroken
Run
Speed Development
Warm up : 2-3 miles relaxed running with 3/3 nasal breathing + run drills
6 x 150m (50m build, 50m sprint, 50m float
5 x 30m (run start RPE 9
4 x 120m (for time comfortably fast
all with walking recovery up to 2:00 between repetitions
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
Cool Down
Run
Long Run
Aerobic Threshold Pace + Closer
Mid-Distance : 2h:00
Marathon : 2h:30
Ultra : 3h:00
Closer: for the final 30:00 @ M Pace
Run
Regeneration Run
Aerobic Threshold Pace / 180 - age
Mid-Distance : 10k
Marathon : 12k
Ultra : 15k
Cool Down
Strength
3 rounds
10 KB Swing OTM for 10:00
Calisthenics
4 rounds
0:30 Plank Pose
0:30 Glute Bridge Pose
0:30 Supine Plank
Conditioning
30 Tire Flip
Run
Threshold Intervals
Warm up : 2-3 miles relaxed running + run drills
Mid-Distance : 4 x (1k rest 1:00 / 400m rest 3:00)
Marathon : 5 x (1k rest 1:00 / 400m rest 3:00)
Ultra : 6 x (1k rest 1:00 / 400m rest 3:00)
Cool Down : 2-3 miles
Run
Regeneration Shake Out
Aerobic Threshold Pace + 0:30 accelerations RPE 8
Mid Distance 10k
Marathon 12k
Ultra 15k
For the final 3k, 0:30 acceleration RPE 8 w. 2:00 running recovery returning to nasal breathing
Cool Down
Strength
3 rounds
20 Goblet Squat March
20 Step up
10 DB Bench Press
10 DB Row
Calisthenics
3 rounds
10 T Push Up
10 Lateral Plank Leg Raise
0:30 Lateral Plank
Conditioning
3 rounds
10 DB Thruster
10 Burpee