Run
Long Run on trail or soft surface
Aerobic Threshold Pace // 180 - age // 3:3 nasal breathing
Mid-Distance : 17k
Marathon : 20k
Ultra : 25k
Cool Down
Run
Predator Run (negative split)
1/3 = Aerobic Threshold Pace > 1/3 = Marathon Pace > 1/3 Threshold Pace
Mid-Distance : 12k
Marathon : 15k
Ultra : 17k
Cool Down
Strength
3 Rounds
8 Pull up
10 Goblet Squat
12 OH Sit up
14 Walking Lunge
16 Cossack Squat
18 KettleBell Swing
20 Hip Thrust
Regeneration Run
Aerobic Threshold Pace // 180 - age // 3:3 nasal breathing
Mid-Distance : 8k
Marathon : 10k
Ultra : 12k
Cool Down
Strength
3 rounds
5 Single Leg Weighted Glute Bridge
10 Cossack Squat
15 Goblet Squat
Midline
0:30 Lateral Plank
10 Lateral Plank Leg Raise
10 T-Push up
0:30 Single Leg Balance
Conditioning
Kettlebell Swing 5 x 0:30 : 0:30 work/rest
Run
Warm up : 2-3 miles relaxed running + run drills
Mid-Distance : 2 x ( 2k, 1k, 500m ) w. 1:1 recovery
Marathon 3 x ( 2k, 1k, 500m ) w. 1:1 recovery
Ultra : 4 ( 2k, 1k, 500m ) w. 1:1 recovery
Cool Down : 2-3 miles relaxed running
Run
Regeneration Run + Closer
Aerobic Threshold Pace // 180 - age // 3:3 nasal breathing
Mid-Distance : 10k
Marathon : 12k
Ultra : 15k
Closer : for the final 5k of you run 0:30 RPE 7 every 3:00, returning to nasal breathing
Cool Down
Run
Long Run // Trail or Soft Surface
Aerobic Threshold Pace /// 180 - age
Mid-Distance : 1h:30
Marathon : 2h:00
Ultra : 2h:30
Cool Down
Strength
5 Rounds
10 DB Bench Press
10 Pull up
10 Goblet Squat
10 Banded Good Morning
1:00 Farmer Carry
Run
Tempo // Marathon Pace
Warm up : 2-3 miles relaxed running + run drills
Mid-Distance 5k @ M Pace
Marathon : 8k @ M Pace
Ultra : 10k @ M Pace
Cool Down