Hill Work RPE 6/7
Rollin’ 200m Up / 200m Down rest 1:00
Mid-Distance x 4
Marathon x 6
Ultra x 8
Run
Regeneration Run / Aerobic Threshold Pace
180 - age / 3:3 NB
Mid-Distance : 10k
Marathon : 12k
Ultra : 15k
Cash Out : 8 x 0:20 RPE 8 w. 0:40 Resting recovery
Cool Down
Run
Speed Development
Warm up : 1-2 miles E pace + run drills
6 x 150m (50m progressive build, 50m sprint, 50m float) with 2:00 walking recovery
6 x 75m (25m progressive build, 50m sprint) w. 2:00 resting recovery
Cool Down : 1-2 miles E pace + Foundation Training
Active Recovery
1h:00 walk + Foundation Training
Run
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Long Run with M pace segments
Mid-Distance 20k w. 2 x 5k @ M pace take up to 5:00 between efforts
Marathon : 30k w. 2 x 5k @ M pace with 10 x 1:00 RPE 8 w. 1:00 running recovery
Ultra : 40k w. 3 x 5k @ M pace with 10 x 1:00 RPE 8 w. 1:00 running recovery
Strength & Conditioning
3 Rounds
3 DB Cluster
6 Jump Squat
9 DB Deadlift
rest 2:00
3 rounds
0:30 Hollow Rock
60 Russian Twist
1:30 Prone Plank
rest 2:00
3 rounds
3 Push Press
6 Cossack Squat
9 Supine Band Pull Apart
Run
Thursday Threshold / Threshold Intervals
Warm up : 2-3 miles @ E pace + run drills
Mid-Distance : 3k, 2k, 1k w. 3:00, 2:00 & 1:00 resting recovery
Marathon : 3k, 2k (2 x 1k) w. 3:00, 2:00 & 1:00 resting recovery
Ultra : 3k, 2k (3 x 1k) w. 3:00, 2:00 & 1:00 resting recovery
Cool Down : Foundation Training
Run
Regeneration Run /Aerobic Threshold Pace
180 - age / 3:3 NB
Mid-Distance : 12k
Marathon : 15k
Ultra : 20k
Cash out : Included into your total distance 8 x 0:20 RPE 6/7 w. 1:00 running recovery
Cool Down
Strength & Conditioning
6 Rounds
12 Goblet Squat
10 Plate Rotation
25 Hammer Curl
10 Banded Good Morning
12 Split Squat
1:00 Single Arm Farmer Carry (0:30 L / 0:30 R)
Run
Long Run / Aerobic Threshold Pace
180 - age / On trail or soft surface
3/3 Nasal Breathing
Mid-Distance : 2h:30
Marathon : 3h:00
Ultra 4h:00
Long Run / Aerobic Threshold Pace
180 - age / On trail or soft surface
3/3 Nasal Breathing
Mid-Distance : 2h:30
Marathon : 3h:00