Strength & Conditioning
4 DB Deadlift
10 Hammer Curl
10 Push Press
8 DB Deadlift
8 Hammer Curl
8 Push Press
16 DB Deadlift
6 Hammer Curl
6 Push Press
24 DB Deadlift
4 Hammer Curl
4 Push Press
Cash Out
3 Rounds
10 Banded Good Morning
10 Banded Split Squat
10 Band Pass Through
Run
Regeneration Run / E pace
Aerobic Threshold Pace / 180 - age / 3:3 NB
Mid-Distance : 8k
Marathon 10k
Ultra : 12k
Strength & Conditioning
2 Rounds
20 Goblet Squat
15 KB Sing
10 Push up
5 Pull up
10 Farmer Carry Step up
15 Sit up
20 Walking Lunge
Run
Warm up : 2-3 mile run + run drills
Mid-Distance : 1 x (2k, 1k, 800m, 400m, 2k)
Marathon : 2 x (2k, 1k, 800m, 400m, 2k)
Ultra : 3 x (2k, 1k, 800m, 400m, 2k)
Cool Down : 2-3 miles relaxed running
Run
Regeneration Run / E pace
Aerobic Threshold / 180 - age / 3:3 NB
Mid-Distance : 10k
Marathon : 12k
Ultra : 15k
Cash out : 8 x 0:20 RPE 7 w. 1:00 resting recovery
Run
Regeneration Run
Mid-Distance : 8k
Marathon : 10k
Ultra 12k
Cash Out : 4 x 400m Hill Run/Sprint RPE 7 with 1:1 walking recovery
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Run
Long Run
Aerobic Threshold Pace with M pace closer
Mid-Distance : 2h:00
Marathon : 2h:30
Ultra 3h:30
Closer : M pace for the final 45:00
Value for Value if you’ve ever done a workout from this blog please consider donating
Strength & Conditioning
10 Rounds
10 Goblet Squat
10 DB Power Clean
10 Push Press
10 Reverse Lunge
10 Renegade Row
50 Double Under
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Run
Regeneration Run
Mid-Distance : 12k
Marathon : 15k
Ultra : 19k
Cash out : 6 x 0:20 RPE 7 w. 0:40 walking lunge w. 1:00 walking recovery
Cool Down
2 rounds : 10 movements / 0:30 each movement
Run
Regeneration Run / Fartlek Closer
Mid-Distance : 8k
Marathon : 10k
Ultra : 12k
Cash out : 3k of 0:30 @ M Pace w. 2:00 running recovery
Cool Down
