July 25

Strength

100 Single Arm KB Farmer Carry each side

8 Deadlift

8 DB Shrugs

0:20 Lat Plank each side

16 Deadlift

16 DB Shrug

0:40 Glute Bridge Hold with hip circle

24 Deadlift

24 DB Shrug

1:00 Plank Pose

100 Single Arm KB Farmer Carry each side

Cash Out

20 Tire Flip

100 Alternating

July 24

Run

Long Run

Aerobic Threshold Pace / 180 - age / 3:3 NB

On trail or Soft Surface

Mid-Distance : 25k

Marathon : 35k

Ultra : 45k

Cool Down

July 23

Run

Regeneration Run / 180 - age / 3:3 NB

Mid-Distance : 10k

Marathon : 12k

Ultra : 15k

Cool Down

July 22

Strength

5 rounds

1 DB hold on the ends

6 Goblet Squat

2 Push Press

2 Thruster

0:40 Plank Pose

3 rounds

6 Goblet Squat

2 Push Press

2 Thruster

10 Hanging knee raise (scaps engaged

1 round

6 Goblet Squat

2 Push Press

2 Thruster

20 Glute Bridge

July 21

Run

Regeneration Run

Aerobic Threshold Pace / 180 - age / 3:3 NB

Mid-Distance : 8k

Marathon : 10k

Ultra 12k

Cool Down

July 20

Run

Threshold Intervals

Warm up : 1 mile walk, 2 mile run + run drills

4 x 2:00 w. 1:00 running recovery

3 x 4:00 w. 2:00 running recovery

2 x 6:00 w. 3:00 running recovery

Cool Down 2-3 miles relaxed running

July 19

Run

Regeneration Run

Aerobic Threshold Pace / 180 - Age / 3:3 NB

Mid-Distance : 10K

Marathon : 12k

Ultra : 15k

Cash Out : 8 x 0:20 RPE 7 w. 1:00 resting recovery

July 18

Strength

5 rounds

4 DB Deadlift

4 DB Power Clean

4 DB Push Press

8 Hammer Curl

16 Weight Sit Up

Value for Value

July 17

Run

Long Run

Trail or soft surface

Aerobic Threshold Pace / 3:3 NB

Mid-Distance : 20k

Marathon : 30k

Ultra : 40k

Final 5k at Marathon Pace

Value for Value

July 16

Run

Threshold Intervals / 2k’s with 1:30 resting recovery

Warm up : 2-3 miles + run drills

Mid-Distance : 4 x 2k

Marathon 6 x 2k

Ultra : 8 x 2k

Cool Down : 2-3 miles relaxed running

Value for Value