Run
Long Run
Aerobic Threshold Pace / 180 - age / 3:3 nasal breathing
Mid-Distance : 1h:30
Marathon : 2h:00
Ultra 3h:00
Cool Down : Foundation Training
Happy New Year!
Optional Rest
Run
Regeneration Run
Aerobic Threshold Pace / 180 - age / 3:3 nasal breathing
Mid-Distance : 10k
Marathon : 12k
Ultra 15k
Strength & Conditioning
3 Rounds
1:00 Farmer Carry
20 Front Squat
1:00 OH Walk
40 Walking Lunge
1:00 Racked Carry
Run
Threshold Timed Intervals
20:00 - 30:00 E pace + Run Drills
12 - 7 - 12 - 7
4 x 2:00 w. 1:00 running recovery
1 x 7:00
4 x 2:00 w. 1:00 running recovery
7 x 1:00 w. 1:00 running recovery
Cool Down : 20:00 - 30:00 @ E pace
Run
Regeneration Run / Aerobic Threshold Pace
180-age / 3:3 nasal breathing
Mid-Distance : 8k
Marathon : 10k
Ultra : 12k
Cash Out : 8 x 0:20 RPE 7 w. 1:00 resting recovery
Cool Down
Strength & Conditioning
5 rounds
0:30 Plank Pose
10 Push up
0:30 Boat Pose
10 Hollow Rock
0:30 Goblet Squat Bottom Hold
10 Goblet Squat
0:30 Glute Bridge Hold
10 Single Leg Glute Bridge
Run
Long Run / On trail or soft surface
Aerobic Threshold / 180-age / 3:3 NB
Mid-Distance : 2h:30
Marathon : 3h:00
Ultra : 4h:00
Merry Christmas / Rest Day
Run
Threshold Intervals
Warm up 20:00/30:00 @ E pace + run drills
1 x 7:00 @ T pace (RPE 7) w. 3:00 running recovery / 7 x 1:00 @ I Pace (RPE 8) w. 1:00 running recovery / 1 x 7:00 @ T pace
Cool Down : 20:00/30:00 @ E pace