Strength
4 rounds AHAP (as heavy as possible
0:30 Single Arm Farmer Carry
1:00 Racked Carry
0:30 Single Arm OH Walk
1:00 Running Jump Rope
rest 3:00
Front Squat 3 x 5 @ 75% of your TM
Regeneration Run
Aerobic Threshold Pace / 180-age / 3:3 NB
Mid-Distance : 10k
Marathon : 12k
Ultra : 15k
Cash Out : 8 x 75m-100m RPE 7 w. 1:00 walking recovery
Strength
3 rounds
10 Cossack Squat
10 Hindu Push up
10 Strict Pull up
10 Hindu Squat
10 Push up to Lateral Plank
10 Cat / Cow
rest 2:00
Squat 5 x 5 @ 65-75% of your TM
Regeneration Run
Aerobic Threshold Pace / 180-age / 3:3 NB
Mid-Distance : 10k
Marathon : 12k
Ultra : 15k
Cash Out : 8 x 75m-100m RPE 7 w. 1:00 walking recovery
St. Valentines Day Massacre
Run
Fartlek Intervals
20:00 - 30:00 relaxed running
2 x 14:00 @ Marathon Pace with 7:00 running recovery returning to nasal breathing
7 x 2:00 @ T Pace with 1:00 running recovery
20:00 - 30:00 relaxed running
Run
Long Run
Finish with your final 8k at Marathon Pace
Mid-Distance : 20k
Marathon : 30k
Ultra : 40k
Run
Aerobic Threshold Pace / 180 - age / 3:3 NB
Mid-Distance : 8k
Marathon : 10k
Ultra : 12k
Cool Down
Run
200 - 400 - 600m @ Interval Pace
Warm up : 20:00 - 30:00 relaxed running + running drills
Mid-Distance : 3 set
Marathon : 5 sets
Ultra : 7 sets
Cool Down 2-3 miles relaxed running + 20:00 static stretching
Regeneration Run
Aerobic Threshold Pace / 180-age / 3:3 NB
Mid-Distance : 10k
Marathon : 12k
Ultra : 15k
Cash Out : 8 x 75m-100m RPE 7 w. 1:00 walking recovery
Cool Down
Strength
Squat 3 x 3
Pull up 3 x 8
Farmer Lunge 53x 10
Single Arm Farmer Carry 3 x 0:30
Can be done as circuit, no more than 1:30 rest between sets