Strength
4 DB Thrusters OTM for 8:00
rest 3:00
3 Suitcase Deadlift OTM for 6:00
Rest 2:00
2 Burpee Pull up OTM for 5:00
rest 2:00
Accessory
4 rounds
10 Scap Pull up
10 Scap Push up
10 V-up
10 Hollow Rock
Run
Warm up : 2-3 miles relaxed running + run drills
Mid-Distance : 3 x 1500m w. 1:30 resting recovery
Marathon : 5 x 1500m w. 1:30 resting recovery
Ultra 6 x 1500m w. 1:30 resting recovery
Cool Down : 2-3 miles
Run
Speed Recovery
Warm up : 2-3 miles / 3:3 NB + drills
16 x 100m w. 100m walking recovery
8 x 200m w. 200m running recovery
Cool Down : 2-3 miles / 3:3 NB
Run
Long Run
Aerobic Threshold Pace / 180 - age // 3:3 NB
Mid-Distance: 20k
Marathon: 30K
Ultra: 40k
Cool Down
Run
Regeneration Run
Mid-Distance: 10k
Marathon: 12k
Ultra: 15k
for the final 3k complete 0:30 RPE 7 w. 2:00 running recovery
Cool Down
Strength
3 rounds
20 Goblet Squat March
20 Lateral Step Overs
Calisthenics
10 Scap Pull up
5 Pull up
10 Hanging Knee Raise
Conditioning
100 Walking Lunge
2 rounds
1:00 Farmer Carry
1:00 Racked Carry
Run
Threshold Intervals
Warm up : 2-3 miles relaxed running + run drills
Mid-Distance : 6 x 800m w. 1:30 resting recovery
Marathon : 8 x 800m
Ultra : 10 x 800m
Cool Down : 2-3 miles relaxed running w. 3/3 nasal breathing
Run
Regeneration Run
Aerobic Threshold Pace // 180 - age // 3:3 nasal breathing
Mid-Distance : 12k
Marathon : 15k
Ultra : 17k
Cool Down
Strength
3 Rounds
10 Cossack Squat
10 Single Leg Hip Thrust
10 Split Squat
Calisthenics
4 Round
0:30 Plank Pose
10 Prone Plank Leg Raise
10 Single Leg Glute Bridge
0:30 Glute Bridge Hold
Conditioning
Tabata 2 mile
0:20 RPE 7 w. 0:10 running recovery
Run
Speed Development
Warm up : 2-3 miles relaxed running with 3/3 nb + run drills
Mid-Distance : 8 x 150m progressive building 50m segments
Marathon : 10 x 150
Ultra : 12 x 150m
All with 2:00 resting recovery
Cool Down 2-3 miles relaxed running