Run
Regeneration Run / Aerobic Threshold Pace
180-age / 3:3 nasal breathing
Mid-Distance : 10k
Marathon : 12k
Ultra : 15k
Cash Out : 5 x 0:30 RPE 7 + 20 walking lunge w. 1:30 resting recovery
Cool Down
Strength & Conditioning
3 rounds
10 Single Arm Farmer Lunge (R)
20 Alternating DB Lunge
10 Single Arm Farmer Lunge (L)
20 Single Arm Alternating Power Clean
20 Goblet Squat
10 OH Weighted Sit up
Run
Long Run / On trail or soft surface
Aerobic Threshold Pace / 180 - age / 3:3 NB
Mid-Distance : 2h:00
Marathon : 2h:30
Ultra : 4h:00
Cool Down
Run
Intervals @ Threshold Pace
Warm up : 2-3 miles @ E pace + run drills
Mid-Distance : 6 x 600m w. 1:30 resting recovery
Marathon : 6 x 1,000m w. 1:30 resting recovery
Ultra : 6 x 1 mile w. 1:30 resting recovery
Cool Down
Run
Regeneration Run
Mid-Distance : 10k
Marathon : 12k
Ultra : 15k
Cool Down : Foundation Training
Strength & Conditioning
4 rounds
10 Plyo Push up
5 Strict Pull up
10 DB Thruster
5 DB Deadlift
0:30 Single Arm Farmer Carry
30 Double Under
1:00 Prone Plank Recovery
Run
Regeneration Run
Mid-Distance : 12k
Marathon : 15k
Ultra : 17k
Cash Out included into your total running time during the last mile, 8 x 0:20 RPE 7 w. 1:00 running recovery
Run
Speed Development
Warm up 2-3 miles @ E pace + run drills
8-10 x 150m ( 50m build, 50m sprint, 50m float ) w. 2:00 walking recovery
Cool Down : 2-3 miles @ E pace
10 movements 0:30 each movement,
Strength & Conditioning
3 Rounds
40 Walking Lunge
0:30 Farmer Carry
20 Goblet Squat
0:30 OH Walk
10 Push Press
0:30 Racked Carry
Run
Long Run / On trail or soft surface
Aerobic Threshold Pace / 180-age
Mid-Distance : 1h:30
Marathon : 2h:00
Ultra : 3h:00
Cool Down