Regeneration Run
Aerobic Threshold Pace
180 - age / 3:3 NB
Mid-Distance : 10k
Marathon : 12k
Ultra : 15k
Cool Down
Strength
15 Tricep Extension
10 Goblet Squat March
30 Farmer Carry Walking Lunge
10 Goblet Squat March
30 Farmer Carry Step Up
10 Goblet Squat March
15 Tricep Extension
rest 3:00
4 DB Thruster OTM for 8:00
Run
Regeneration Run
Aerobic Threshold Pace / 180-age / 3:3 NB
Mid-Distance : 12k
Marathon : 15k
Ultra : 17k
Cool Down
Run
Speed Development
150’s (50m build, 50m Sprint, 50m Float)
Warm up : 2-3 miles relaxed running + run drils
Mid - Distance : 8 x 150m
Marathon : 10 x 150m
Ultra : 12 x 150m
Cool Down
Strength
10 Single Arm Farmers Lunge to Curl (R)
10 Single Arm Thrusters (R)
10 Single Arm Farmers Lunge to Curl (L)
Single Arm Farmers Lunge to Curl (L)
3 Rounds
Core Cool Down
Run
Long Run / Aerobic Threshold Pace
180-age // 3:3 NB
On trail or soft surface
Mid-Distance - 2h:00
Marathon - 2h:30
Ultra - 3h:30
Cool Down
Strength
30 Mt. Climber
0:30 Plank Hold
20 DB Dead Lift
20 Ring Row / TRX Row
20 DB Deadlift
20 Row
30 Mt. Climber
0:30 Plank Pose
Rest 2:00
6 DB Snatch Alternating
6 Burpee Over DB
10 Alt DB Snatch
10 Burpee over DB
14 Alt Snatch
14 Burpee over DB
18 Alt DB Snatch
18 Brupee over DB
Run
Regeneration Run / Aerobic Threshold Pace
180-age // 3:3 NB
Mid-Distance : 12k
Marathon : 15k
Ultra : 17k
Cool Down
Strength
20 DB Floor Press
30 DB Shrug
3 rounds
20 DB Front Squat
20 DB Bent Over Row
20 DB Shrug
20 DB Floor Press
Accessory
Super Set
Low Handle Cossack Squat 15 each sit
Single Leg KB Hip Thrust
2 rounds
Run
Hill Repetitions
Warm up : 2-3 miles relaxed running + run drills
Find hill but not too steep any where from 600-800m in length
Mid-Distance : 4-5 x’s
Marathon 6-7 x’s
Ultra 9-11 x’s
Relaxed running recovery down, rest 0:30 at the bottom.
Cool Down