Regeneration Run
Aerobic Threshold Pace / 180-age / 3:3 NB
Mid-Distance : 12k
Marathon : 15k
Ultra : 20k
For the final 3k of your run, 0:30 RPE 7/8 w. 2:00 running recovery returning to nasal breathing
Cool Down
Run
Regeneration Run + Closer
Aerobic Threshold Pace / 180 - age / 3:3 NB
On trail or soft surface
Mid-Distance : 8k
Marathon : 10K
Ultra 12k
Close with an additional 3k of 0:30 RPE 7/8 with 2:00 running recovery
Strength
Squat 5 x 5
Cossack Squat 3 x 10
Pull up 5 x 5 weighted
Press 5 x 2
DeadLift 5 x 2
Lifts should be @ 65-75% of your TM w. 2:00 minutes between set
Run
Short Intervals @ Repetition Pace
Warm up : 20:00 - 30:00 @ E pace + run drills
Mid-Distance : 2 x (200 - 400 - 600 ) with 1:1 running recovery
Marathon : 3 x (200 - 400 - 600 ) with 1:1 running recovery
Ultra : 4 x (200 - 400 - 600 ) with 1:1 running recovery
Cool Down
Run
Regeneration Run
Aerobic Threshold Pace / 180 - age / 3:3 NB
Mid-Distance : 8k
Marathon : 10k
Ultra : 12k
Cash Out : 8 x 0:20 RPE 7/8 with 1:00 resting recovery
Coo Down : Foundation Training + 8 point tabata plank
Run
Long Run / On trail or soft surface
180-age / 3:3 nasal breathing
Mid-Distance : 2h:30
Marathon : 3h:00
Ultra : 4h:00
Run
Fartlek
Warm up : 20:00 - 30:00 + run drills
Mid-Distance : 5:00 - 4:00 - 3:00 - 2:00 - 1:00 with RPE of 7
Marathon : 7:00 - 6:00 - 5:00 - 4:00 - 3:00 - 2:00 with RPE of 7
Ultra : 10:00 - 8:00 - 6:00 - 4:00 - 2:00 - 4:00 - 6:00 with RPE 7
all with 1:1 running recovery
Cool Down
Run
Regeneration Run / Aerobic Threshold Pace
180-age / 3:3 nasal breathing
Mid-Distance : 10k
Marathon : 12k
Ultra : 15k
Cool Down
STRENGTH
Squat 3 x 5
Press 3 x 5
Good Morning 3 10
Pull up 5 x 5 add weight each set
Midline
Run
Warm up : 20:00 - 30:00 @ E pace + run drills
10:00 @ M pace, 2:00 @ Threshold with 5:00 running recovery returning to nasal breathing
Mid Distance : 2 rounds
Marathon : 3 rounds
Ultra : 4 rounds
Cool Down
