Strength & Conditioning
4rounds
16 Arnold PRess
12 Bent Over Row
4 DB Deadlift
1 Round
21 DB Tricep Extension
21 DB Upright Row
21 SDHP
15 Upright Row
15 SDHP
9 Upright Row
9 SDHP
21 DB Tricep Extension
Run
Fartlek - 12/7//12/7
Warm up : 2-3 miles relaxed running + run drills
3 x 4:00 @ T pace w. 1:00 running recovery
1 x 7:00 @ M Pace
4 x 2:00 w. 1:00 running recovery
7 x 1:00m @ I pace w. 1:00 walking recovery
Cool Down : 2-3 miles relaxed running
10 Movements / 0:30 each movement
Run
Regeneration Run
Aerobic Threshold Pace / 180-age / 3:3 NB
Mid-Distance : 10k
Marathon : 12k
Ultra 15k
Cool Down
Run
Long Run
On trail or soft surface
Aerobic Threshold / 180 - age / 3:3 NB
Mid-Distance : 2h:00
Marathon : 2h:30
Ultra : 3h:30
Cool Down
Strength & Conditioning
4 rounds
10 Regengade Row (5/5)
10 Floor Press
1:00 Plank Hold
rest 2:00
2 rounds / each side
3 Farmer's Lunge
3 Hammer Curl
3 Press
6 Farmer's Lunge
6 Hammer Curl
6 Press
9 Farmer's Lunge
9 Hammer Curl
9 Press
Run
Hill Repeats
Warm up : 2-3mi relaxed running + run drill
Mid-Distance : 8 x 400m hill run w. 2:00 resting recovery
Marathon : 10 x 400m hill run w. 2:00 resting recovery
Ultra : 12 400m hill run w. 2:00 resting recovery
Cool Down
Run
Regeneration Run
Mid-Distance : 12k
Marathon : 15k
Ultra : 20k
Cool Down
Strength & Conditioning
24 Shrug
24 Goblet Squat
24 Sit up
16 Shrug
16 Goblet Squat
16 Leg Flutter (hands on chest)
8 Shrug
8 Front Squat
8 V-up
rest 2:00
10 KB Swing OTM for 10:00
Run
Regeneration Run
Mid-Distance : 10k
Marathon : 12k
Ultra 15k
Cool Down
Run
Speed Development
Warm up : 2-3mi relaxed running + run drills
6 x 150m, use metronome set to 90BPM pulling your non dominate foot to the beat, 150m walking recovery
3 x 300m @ Interval Pace w. 2:00 walking recovery
Cool Down : 2-3mi relaxed running