Run
Regeneration Run / Aerobic Threshold Pace
180-age / 3:3 NB
Mid-Distance : 12k
Marathon : 15k
Ultra : 20k
Cool Down
Strength
Squat : 12 - 10 - 8 - 6 - 4
Deadlift : 12 - 10 - 8 - 6 - 4
Pull up : 12 - 10 - 8 - 6 - 4
rest 2:00 between sets
Conditioning
3 rounds
20 Double Under
10 Push up
15 Sit up
20 Lunge Exchange
Run
Regeneration Run
Aerobic Threshold Pace / 180-age / 3:3 nasal breathing
Mid Distance : 10k
Marathon : 12k
Ultra : 15k
Cash Out : 8 x 0:20 RPE 8 w. 1:00 resting recovery
Cool Down
Run
Sprint Development
Warm up : 2 miles @ E pace + run drils
5 x 300m (100m build, 100m Sprint, 100m coast ) w. 2:00 resting recovery
7 x 75m (25m build, 25m sprint, 25m coast) w. 100m walking recovery
Cool Down : 2 miles @ E pace
Building a Better Human
Week 2
Run
Fartlek @ Threshold Pace
Warm up : 20:00 - 30:00 @ E pace + run drills
1 round = 2:00 RPE 7 w. 3:00 running recovery / 3:00 RPE 7 w. 2:00 running recovery
Mid Distance : 3 rounds
Marathon : 4 rounds
Ultra : 5 rounds
Cool Down : 20:00 - 30:00 relaxed running
Run
Regeneration Run / 180 - age / 3:3 NB
Mid Distance : 12k
Marathon : 15k
Ultra : 20k
Cash out : 5 x 20 walking lunge / 10 cossack squat / 20 push up
Cool Down
Strength & Conditioning
4 rounds
10 Scap Pull up
15 Ring Row
10 Scap Push up
5 Plyo Push up
15 Goblet Squat
20 KB Swing
0:30 Farmer Carry each arm
Run
Warm up : 2-3 miles @ E pace + run drills
1 x 20:00 w. 5:00 running recovery, 1 x 15:00 w. 5:00 running recovery, 1 x 1 mile w. 5:00 running recovery, 4 x 0:30 w. 0:30 running recovery.
Cool Down : 2-3 miles @ E pace
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 7/8 + 20 walking lunge w. 1:00 resting recovery
Cool Down
