Run
Threshold Intervals
2k - 1k - 2k w. 2:00 - 1:00 - 4:00 resting recovery
Warm up : 2-3 miles relaxed running + run drills
Mid-Distance : 1 x (2k - 1k - 2k)
Marathon : 2 x (2k - 1k - 2k)
Ultra : 3 x (2k - 1k - 2k)
Cool Down : 2-3 miles relaxed running
Run
Speed Development
Warm up : 1 mile walk / 1-2 mile run + run drills
8 x 200m hill runs w. 1:1 /walk down recovery
5:00 relaxed running
8 x 0:20 RPE 8 with 1:00 resting recovery
Cool Down : 1-2 miles relaxed running
Run
Long Run
Aerobic Threshold Pace / On trail or soft surface / 3:3 NB
Mid-DIstance : 20k
Marathon : 30k
Ultra : 40k
Cool Down
Run
Fartlek @ T pace
Warm up : 2-3 miles relaxed running + run drills
5 x 2:00 @ T pace w. 0:30 walking recovery
2 x 5:00 @ T pace w. 1:00 running recovery
5 x 1:00 @ T pace w. 1:00 running recovery
Cool Down : 2-3 miles relaxed running
Run
Regeneration Run / Aerobic Threshold Pace
180 - age // 3:3 nasal breathing
Mid-Distance : 10k
Marathon : 12k
Ultra : 15k
Strength & Conditioning
5 rounds
10 Farmer’s Lunge
20 KB Swing
10 Arnold Press
40 Double Under
Run
Temp Run @ M Pace
Warm up : 2-3 miles relaxed running + run drills
Mid-Distance : 8k @ 1/2 M pace
Marathon : 10k @ M pace
Ultra : 12k @ M pace
Cool Down
Run
Regeneration Run
Aerobic Threshold Pace / 180 - age / 3:3 NB
Mid-Distance : 12k
Marathon : 15k
Ultra : 18k
Cash out : 8 x 0:20 RPE 7 w. 1:00 resting recovery
Strength & Conditioning
5 rounds
10 (5/5) Lunge Pose Press
10 Renegade Row
10 Cossack Squat
10 (5/5) Suit Case Deadlift
50m OH DB Walk
Core Strength Cool Down
Run
Long Run // On trail or soft surface
180-age // 3:3 nasal breathing
Mid-Distance : 2h:00
Marathon 3h:00
Ultra 4h:00
Cool Down
