Run
Long Run / on trail or soft surface
180-age / 3:3 NB
Mid-Distance : 2h:00
Marathon : 2h:30
Ultra : 3h:00
Cool Down
Run
Fartlek
Mid-Distance : 12k
Marathon 15k
Ultra 17k
For all the final 6k, on the top of every kilometer, 1:00 RPE 8 returning to nasal breathing for the remainder of the kilometer.
Cash out : 4 rounds - 20 walking lunge + 75m RPE 8 w. 2:00 resting recovery
Cool Down
Run
Regeneration Run
Aerobic Threshold Pace / 180 - age / 3:3 NB
Mid-Distance : 8k
Marathon : 10k
Ultra : 12k
Cash Out : 6 x 0:20 RPE 8 w. 1:00 resting recovery
Hello, World!
Strength & Conditioning
50 Mountain Climber
10 DB Thruster
20 DB Deadlift
10 DB Thruster
30 Bicep Curl to Press
10 DB Thruster
20 Farmer Walking Lunge
10 DB Thruster
20 Burpee
10 DB Thruster
50 Double Under
Run
Warm up : 2-3 miles E pace + run drills
200 - 800 - 400 w. 1:00 / 2:00 / 3:00 resting recovery
Mid-Distance : 3 rounds
Marathon : 4 rounds
Ultra : 5 rounds
Cool Down : 2-3 miles E pace
Hello, World!
Run
Regeneration Run
Aerobic Threshold Pace / 180 - age / 3:3 NB
Mid-Distance : 10k
Marathon : 12k
Ultra : 15k
Cash out : 6 x 75m-100m + 20 walking lunge w. 1:30 resting recovery
Cool Down / Foundation Training + 8 Point Tabata Plank
Strength & Conditioning
3 Rounds
10 Cossack Squat
20 Reverse Lunge
20 Push up
10 Ring Row
20 Hollow Rock
10 V-up
1:00 Lateral Plank
1:00 Glute Bridge
Run
LongRun / Aerobic Threshold Pace
180 - age // 3:3 NB
Mid-Distance : 15k
Marathon : 20k
Ultra : 25k
Run
Regeneration Run / Aerobic Threshold Pace
180 - age // 3:3 NB
Mid-Distance : 8k
Marathon : 10k
Ultra : 12
Value for Value
Strength & Conditioning
100 Double Under
Single Arm Right : 1 Devil’s Press / 2 DB Snatch / 3 Thruster
Single Arm Left : 1 Devil’s Press / 2 DB Snatch / 3 Thruster
40 Goblet Squat
Single Arm Right : 2 Devil’s Press / 4 DB Snatch / 6 Thruster
Single Arm Left : 2 Devil’s Press / 4 DB Snatch / 6 Thruster
30 V-Up
Single Arm Right : 3 Devil’s Press / 6 DB Snatch / 9 Thruster
Single Arm Left : 3 Devil’s Press / 6 DB Snatch / 9 Thruster
100 Double Under