Strength & Conditioning
4 rounds
12(6/6) Single Arm Floor Press
0:30 Plank Hold
12 Weighted Sit up
rest 2:00
10 rounds
10 DB Power Clean & Press
10 Mountain Climber
Run
Warm up : 2-3 miles E pace + Run Drills
Mid - Distance : 4 x 2k w. 2:00 resting recovery
Marathon : 6 x 2k w. 2:00 resting recovery
Ultra 8 x 2k w. 2:00 resting recovery
Cool Down : 2-3 miles E pace
Run
Regeneration Run
Mid-Distance : 12k
Marathon : 15k
Ultra 20k
Cool Down // Core X // 10 movements 0:30 each round
Strength & Conditioning
10 rounds
10 Push up to Row (5L/5R)
10 Single Arm DB Thruster (5L/5R)
10 Banded Good Morning
20 Walking Lunge
50m Farmer Carry (Racked L / Carry Right switch at 25m)
Run
Speed Development
Warm up : 2-3 miles E pace + Run Drills
10 x 150m ( 50m build, 50m sprint, 50m float / RPE 6, 9 & 7) with 2:00 walking recovery
Cool Down : 2-3 miles E pace
Run
Regeneration Run
Aerobic Threshold Pace / 180 - age / 3:3 NB
Mid Distance : 8k
Marathon : 10k
Ultra : 12k
Cash Out : 8 x 0:30 RPE 7 w. 1:00 running recovery
Cool Down
Core X - 10 Movements / 0:30 each movement
Strength & Conditioning
5 Rounds
20 Farmer Lunge
20 Hammer Curl
10 Push Press
100m Sprint
Rest 1:00
rest 5:00
10 KB Swing
5 Push up
15 KB Swing
10 Push up
20 KB Swing
15 Push up
25 KB swing
20 Push up
30 KB swing
25 Push up
Run
Timed Intervals @ Threshold Pace
Warm up : 2-3 miles relaxed running + run drills
Mid-Distance : 6 x 3:00 w. 2:00 running recovery
Marathon : 8 x 3:00 w. 2:00 running recovery
Ultra : 10 x 3:00 w. 2:00 running recovery
Cool Down: 2-3 miles relaxed running
Run
Regeneration Run
Aerobic Threshold Pace / 180 - age / 3:3 NB
Mid Distance : 8k
Marathon : 10k
Ultra : 12k
Cash Out : 8 x 0:30 RPE 7 w. 0:30 running recovery
Cool Down
Active Recovery
Dealer’s Choice, when i doubt go or a walk.