Run
Long Run / Aerobic Threshold Pace / 3:3 NB
On trail or soft surface
Mid-Distance : 2h:00
Marathon : 2h:30
Ultra : 3h:30
Cool Down
Strength & Conditioning
3 rounds
24 Renegade Row (12/12)
9 Push up
18 Single Arm Floor Press (9/9)
12 Weighted Sit ups
rest 4:00
2 rounds
1:00 Farmer Carry
1:00 Racked Carry
1:00 OH Carry
Run
Regeneration Run / Aerobic Threshold Pace / 3:3 NB
Mid-Distance : 8k
Marathon : 10k
Ultra : 12k
Cool Down
Run
Mid-Week LR / Aerobic Threshold Pace
3/3 NB on trail or soft surface
Mid-Distance : 12k
Marathon : 15k
Ultra : 20k
Cash out : 5 x 75m-100m RPE 7 w. 20 Walking Lunge
Strength & Conditioning
4 rounds
5 Single Arm OH Lunge (R)
5 Single Arm OH Lunge (L)
5 Single Arm Curl to Arnold Press (R)
5 Single Arm Curl to Arnold Press (L)
rest 4:00
4 rounds
8 Floor Press
0:30 Plank Pose
30 Mountain Climber
Run
Cruise Miles = M Pact
Mid Distance : 6 x 1 mile @ M pace w. 1:30 resting recovery
Marathon : 7 x 1 mile @ M pace w. 1:00 resting recovery
Ultra : 8 x 1 mile @ M pace w. 1:00 resting recovery
Run
Long Run
Aerobic Threshold Pace / On trail or soft surface
Mid-Distance : 15k
Marathon : 20k
Ultra : 25k
Cool Down
Strength & Conditioning
10 DB Clean & Jerk
5 Push up
8 DB Clean & Jerk
5 Push up
6 DB Clean & Jerk
5 Push up
4 DB Clean & Jerk
5 Push up
2 DB Clean & Jerk
5 Push up
rest 2:00
3 Rounds
20 Renegade Row
10 Single Arm Floor Press (R)
10 Single Arm Floor Press (L)
10 Weighted Sit up
Run
Regeneration Run
Mid-Distance : 8k
Marathon : 10k
Ultra : 12k
Cash Out : 5 x 100m RPE 7 + 20 walking lunge w. 1:30 resting recovery
Cool Down
Run
Mid-Week LR
Aerobic Threshold Pace / 180 - age / 3:3 NB
Mid-Distance : 12k
Marathon : 15k
Ultra : 18K
Cool Down