Run
Regeneration Run / Aerobic Threshold Pace
180-age / 3:3 nasal breathing
Mid-Distance : 12k
Marathon : 15k
Ultra : 20k
Cash Out : 6 x 20 walking lunge + 75m-100m with 1:00 resting recovery
Strength
Squat 3 x 5
Press 3 x 5
Deadlift 2 x 5
Midline
Run
Long Run
Aerobic Threshold Pace + Closer @ M pace
For the last 45:00 finish @ marathon pace
Mid:Distance : 2h:30
Marathon : 3h:00
Ultra : 4h:00
Cool Down
Run
Aerobic Threshold Pace / 3:3 nasal breathing
Mid-Distance : 15k
Marathon : 20k
Ultra : 25k
Cash out - 8 x 75m-100m RPE 7/8 with 1:00 walking recovery
Cool Down
Strength
Squat 3 x 5
Press 3 x 5
Deadlift 2 x 5
Conditioning
10:00 AMRAP : 20 Unbroken Double Under
Midline
Run
Regeneration Run
180 - age / 3:3 nasal breathing
Mid-Distance : 12k
Marathon : 15k
Ultra : 20k
Run
M Pace Long Intervals
Warm up : 2-3 miles @ E pace + run drills of your choice
Mid-Distance: 2 x 3k w. 3:00 resting recovery returning to nasal breathing
Marathon: 3 x 3k w. 3:00 resting recovery returning to nasal breathing
Ultra : 4 x 3k 3:00 resting recovery returning to nasal breathing
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 8 x 0:20 RPE 7/8 with 1:00 walking recovery
Cool Down
Long Run
Aerobic Threshold Pace / 180 - age / 3:3 NB
Mid-Distance : 2h:00
Marathon : 3h:00
Ultra : 5h00 (50:00 run / 10:00 hike)
Cool Down
Run
Cruise Miles @ M pace
20:00 relaxed running with nasal breathing + run drills
Mid-Distance : 5 x 1 mile with 1:00 resting recovery
Marathon : 6 x 1 mile w. 1:00 resting recovery
Ultra : 8 x 1 mile w. 1:00 resting recovery
20:00 relaxed running
Cool Down