Run
Long Run on trail or soft surface
Aerobic Threshold Pace // 3:3 NB
Mid-Distance: 15k
Marathon: 25k
Ultra: 35k
Cool Down
Run
Hill Sprints
Warm up: 2-3 miles relaxed running + run drills
8 x 200m @ 5-6% grade
10 x 200m, ez jog down recovery
12 x 200m
Cool Down: 2-3 relaxed running
Run
Regeneration Run
Aerobic Threshold Pace / 180-age / 3:3 NB
Mid-Distance: 10k
Marathon: 12k
Ultra: 15k
Cash out: 5 x 20 walking lunge w. 1:00 resting recovery
Strength
2 Rounds
8 Single Arm DB Thruster (R)
16 Alternating DB Snatch
8 Single Arm DB Thruster (L)
16 Alternating DB Snatch
20 Goblet Squat
10 V-up
Rest 2:00
2 rounds
20 DB Shrugs
10 Farmer Lunges
Run
Warm up : 2-3 miles relaxed running + run drills
Mid-Distance: 2 x (1k, 2k, 1k) 1:00 per k, resting recovery
Marathon: 3 x (1k, 2k, 1k)
Ultra 4 x (1k, 2k, 1k)
Cool Down : 2-3 miles relaxed running
Run
Regeneration Run
Aerobic Threshold Pace / 180 - Age / 3:3 NB
Mid-Distance: 8k
Marathon: 10k
Utra: 12k
Cash out: 8 x 75m-100m w. 1:1 walking recovery
Cool Down:
Strength & Conditioning
10 - 8 - 6 - 4 - 2 - 4 - 6 - 8 - 10
Hammer Curl
Farmers Lunge
2 Man Makers
20 Mountain Climbers
4 Man Makers
20 Mountain Climbers
6 Man Makers
20 Mountain Climbers
4 Man Makers
20 Mountain Climbers
2 Man Makers
20 Mountain Climbers
Run
Long Run / Aerobic Threshold Pace
On trail or soft surface
180-age / / 3:3 NB
Mid-Distance : 25k
Marathon : 35K
Marathon : 45k
Run
Short Intervals / 300’s
Warm up 3-4 miles
Mid-Distance : 8 x 300m w. 100m walking recovery
Marathon : 10 x 300m w. 100m walking recovery
Ultra : 12 x 300m w. 100m walking recovery
Cool Down : 1-2 miles relaxed running
Run
Regeneration Run // Aerobic Threshold Pace
180 - age // 3:3 NB
Mid-Distance : 12k
Marathon : 15k
Ultra : 20k
Cash Out : 8 x 100m RPE 7 w. 100m walking recovery
Cool Down