Run
Regeneration Run / Aerobic Threshold Pace
180-age // 3:3 NB
Mid Distance 10k
Marathon 12k
Ultra 15k
Cool Down
Active Recovery
2h:00 Walk
Yoga
Run
Long Run / Trail Run
Aerobic Threshold Pace + Closer
Mid-Distance : 2h:00
Marathon : 2h:30
Ultra : 3h:00
Finish with your final 30:00 at M pace
Cool Down
Run
Regeneration Run
Aerobic Threshold Pace / 180-age
Mid-Distance : 10k
Marathon : 12k
Ultra : 15k
Cool Down
Strength
3 rounds
10 Banded Good Morning
10 Banded Fire Hydrant
10 Banded Glute Bridge
10 Donkey KIcks
Conditioning
4 DB Thruster OTM for 8:00
Run
Warm up : 2-3 miles relaxed running + run drills
Mid-Distance : 5k @ M pace
Marathon : 8k @ M pace
Ultra : 10k @ M pace
Cash out : 5 x 300m w. 1:00 resting recovery
Cool Down : 2-3 miles relaxed running
Run
Regeneration Run
180 - age // 3:3 nasal breathing
Mid-Distance : 10k
Marathon : 12k
Ultra : 15k
Cool Down
Strength
3 rounds
10 Split Squat each leg
10 Low Handle Cossack Squat
10 Single Leg KB Hip Thrust
rest 3:00
Calisthenics
3 rounds
10 T-Push up
0:30 Lateral Plank
10 Hanging Knee Raise
10 Scap Pull up
Conditioning
10 KB Swing OTM for 10:00
Run
Aerobic Threshold with Closer
Mid-Distance : 12k
Marathon : 15k
Ultra 18k
For the final 5k at the top of every 1k, 1:30 RPE 8 returning to nasa breathing for the remainder of the 1k
Run
Regeneration Run
Aerobic Threshold Pace / 180 - age / 3:3 NB
MId-Distance : 12k
Marathon : 15k
Ultra : 20k
Cool Down