Run
Long Run / On trail or soft surface
Aerobic Threshold Pace / 180-age / 3:3 NB
Mid-Distance : 20k
Marathon : 25k
Ultra : 30k
Cash Out : 5 x 75m-100m + 20 walking lunge
Strength & Conditioning
20 DB Clean & Jerk
10 Burpee over DB
16 Clean & Jerk
10 Burpee over DB
12 Clean & Jerk
10 Burpee
4 Clean & Jerk
10 Burpee
Rest 4:00
Goblet Squat 5 x 5 rest 2:00 between sets
Run
Regeneration Run
Aerobic Threshold Pace / 180 - age / 3:3 NB
Mid-Distance : 10k
Marathon : 12k
Ultra : 15k
Cool Down
Strength & Conditioning
3 rounds
12 (6/6) Right Arm Snatch
6 Single Arm OH Lunge (R)
3 Single Arm Push Press
12 V-Up
50m Single Arm Farmer Carry (R)
12 (6/6) Left Arm Snatch
6 Single Arm OH Lunge (L)
3 Single Arm Push Press
12 Hollow Rock
Single Arm Farmer Carry (L)
Run
Warm up : 2-3 miles easy pace + run drills
4 x 100m RPE 6 w. 100m walking recovery
6 x 100m OTM RPE 7
Mid-Distance : (200-400-600m) x 3 w. 1:1 running recovery
Marathon : (200-400-600)m x 4 w. 1:1 running recovery
Ultra : (200-400-600m) x 5 w. 1:1 running recovery
Cool Down 2-3 miles relaxed running
2 rounds / 10 reps each movement
Run
Regeneration Run
Aerobic Threshold Pace / 180-age / 3:3 NB
Mid Distance : 8k
Marathon : 10k
Ultra 12k
Cash Out : 6 x 75m-100m RPE 7 w. 1:1 walking recovery
Cool Down
Run
Long Run / On Trail or soft surface
Aerobic Threshold Pace /180-age / 3:3 NB
Mid-Distance : 25k
Marathon : 35k
Ultra : 45k
Cool Down
Run
Regeneration Run
Aerobic Threshold Pace / 3:3 NB / 180 - age
Mid-Distance : 8k
Marathon : 10k
Ultra 12k
Cool Down
Run
Mid-Week Long Run
Aerobic Threshold Pace / 180-age / 3:3 NB
Mid-Distance : 12k
Marathon : 15k
Ultra 20k
Cool Down
Strength & Conditioning
2 rounds
12 Deadlift
16 High Pulls
24 KB Swing
30 Tricep Extension
rest 3:00
3 rounds
20(10/10) Single Arm OH Lunge
16(8/8) Single Arm Curls
12(6/6) Single Arm Push Press
1:00 Farmer Carry