Run
Regeneration Run
Mid-Distance : 8k
Marathon : 10k
Ultra : 12k
Cash Out : 8 x 0:20 RPE 8 w. 1:00 running recovery
Strength & Conditioning
5 rounds
5 DB Deadlift
7 DB Clean
9 DB Push Press
Run
Regeneration Run
Aerobic Threshold Pace / 180 - age / 3:3 nasal breathing
Mid-Distance : 12k
Marathon : 15k
Ultra : 17k
Run
Sprint
Warm up : 2-3 miles + run drills
9 x 120m RPE 8/9 w. 2:00 resting recovery
3 x 50m flying start RPE 9 w. 1:00 resting recovery
6 x 150m (50m build, 50m sprint, 50m float) w. 2:00 resting recovery
Cool Down : 2-3 miles @ E pace
Strength & Conditioning
3 rounds
30 Farmer Carry Lunge
15 Push up
10 Cossack Squat
5 Strict Pull up
Run
Long Run / Aerobic Threshold Pace
180-age / 3:3 nasal breathing
Mid Distance : 2h:30
Marathon : 3h:00
Ultra : 5h:00
Cool Down
Run
Fartlek Closer
Mid Distance : 8k + 3k of 0:20 RPE 7/8 w. 1:40 running recovery returning to nasal breathing
Marathon : 8k + 5k of 0:20 RPE 7/8 w. 1:40 running recovery returning to nasal breathing
Ultra : 10k + 5k of 0:20 RPE 7/8 w. 1:40 running recovery returning to nasal breathing
Cool Down : Foundation Training
Run
Regeneration Run / Aerobic Threshold
180-age / 3:3 nasal breathing
Mid-Distance : 12k
Marathon : 15k
Ultra : 20k
Cool Down
Strength & Conditioning
10 - 1 / 1 - 10 -/- Ladder
10 Burpee
9 Goblet Squat
8 Burpee
7 Goblet Squat
6 Burpee
5 Goblet Squat
4 Burpee
3 Goblet Squat
2 Burpee
1 Goblet Squat
Run
Threshold Fartlek / Lucky 7’s
Warm up : 2-3 miles @ E pace + run drills
7 x 1:00 @ T pace w. 1:00 running recovery / 7:00 @ T pace w. 2:00 running recovery / 7 x 1:00, T pace w. 1:00 running recovery
Cool Down : 2-3 miles + Foundation Training