Run
Regeneration Run
Aerobic Threshold Pace / 180-age / 3:3 NB
Mid-Distance : 12k
Marathon : 15k
Ultra : 20k
Cash Out : 8 x 0:20 RPE 7 w. 1:00 resting recovery
Run
Speed Development
Warm up : 2-3 miles relaxed running + running drills
Mid-Distance : 7 x 150m ( 50m build (REP 7) / 50m spring (RPE 8) / 50m Float (RPE 6)
Marathon : 8 x 150m ( 50m build (REP 7) / 50m spring (RPE 8) / 50m Float (RPE 6)
Ultra : 9 x 150m ( 50m build (REP 7) / 50m spring (RPE 8) / 50m Float (RPE 6)
Cool Down : 2-3 miles @ E pace
Strength & Conditioning
10 rounds
10 DB Thruster
10 Burpee
1:00 Tail Pipe Recovery
rest 5:00
Weighted Pull up 4 OTM for 8:00
Run
Long Run / on trail or soft surface
180-age / 3:3 nasal breathing / aerobic threshold pace
Mid-Distance : 2h:30
Marathon 3h:30
Ultra 4h:30
Run
Fartlek Closer
Mid-Distance : 10k for the final 3k finish w. 0:30 RPE 7 w. 2:00 running recovery
Marathon : 12k for the final 5k finish w. 0:30 RPE 7 w. 2:00 running recovery
Ultra : 15k for the final 6k finish w. 0:30 RPE 7 w. 2:00 running recovery
Run
Regeneration Run
Mid-Distance : 8k
Marathon : 10k
Ultra : 12k
Cash out : 5 x 20 walking lunge w. 1:30 resting recovery
Strength & Conditioning
4 rounds
10 Hand Release Plyo Push up
15 Ring Row / TRX Row
20 Goblet Squat
15 OH Sit up
10 Single Leg RDL
1:00 Tail Pipe Recovery
Run
Marathon Pace Long Intervals
Warm up : 2-3 miles @ E pace + run drills
MId-Distance : 2 x 3k w. 2:00 resting recovery
Marathon 2 x 5k w. 3:00 resting recovery
Ultra : 2 x 8k w. 5:00 resting recovery
Cool Down : 2-3 miles @ E pace
Run
Regeneration Run / Aerobic Threshold Pace
180-age / 3:3 NB
Mid-Distance : 10k
Marathon : 12k
Ultra : 15k
Cash Out : 8 x 0:20 REP 6/7 w. 1:00 resting recovery
Cool Down
Strength & Conditioning
5 Rounds
10 Push up
15 Ring Row
20 Goblet Squat
15 Banded Good Morning
1:00 Single Arm Farmer Carry
1:00 Kneeling Rack Pose