Active Recovery
1h:00 - 2h:00 walk / hike (weight vest option)
Yoga for Strength & Mobility
Run
Long Run / On trail or soft surface
Aerobic Threshold + Race Pace Finish
Mid-Distance : 15k
Marathon : 20k
Ultra : 30k
Finish with your final 5k @ Goal RP
Cool Down
10 Movements / 0:30 each movement
Strength
3 x 5 rest 1:30-2:00 between sets, 3:00 between movements
Squat
Weighted Pull up
Single Leg RDL
Push Press
Conditioning
5:00 Farmer Carry (Single arm carry as heavy as possible, alternate as needed. Keep intervals balanced, 10 Burpee any time you need to put down the weight and rest)
Run
Regeneration Run
Aerobic Threshold Pace / 180 - age / 3:3 NB
Mid-Distance : 10k
Marathon : 12k
Ultra : 15k
Cash Out 3 x 30 Walking Lunge + 50m sprint RPE 8 w. 2:00 walking recovery
Cool Down : Foundation Training + 8 Point Tabata Plank
Run
Cruise Mile / 1 mile intervals at M pace with 1:00 resting recovery
Warm up : 20:00 - 30:00 relaxed running + form drills
Mid-Distance : 4 x
Marathon : 5 x
Ultra : 6 x
Cool Down : 20:00 - 30:00 relaxed running
Run
Regeneration Run
Aerobic Threshold Pace / 180 - age / 3:3 NB
Mid-Distance : 8k
Marathon : 10k
Ultra : 12k
Cash Out : 6 x 75m-100m RPE 7/8 w. 1:00 walking recovery returning to nasal breathing
Cool Down : Foundation Training + 8 Point Tabata Plank
Strength
3 x 5 rest 1:30-2:00 between sets, 3:00 between movements
Squat
Weighted Pull up
Single Leg RDL
Push Press
Conditioning
5:00 Farmer Carry (Single arm carry as heavy as possible, alternate as needed. Keep intervals balanced, 10 Burpee any time you need to put down the weight and rest)
Run
Regeneration Run
Aerobic Threshold Pace / 180 - age / 3:3 NB
Mid-Distance : 12k
Marathon : 15k
Ultra : 20k
Cash Out : 8 x 0:20 RPE 7/8 with 1:00 walking recovery
Cool Down : Foundation Training + 8 Point Tabata Plank
Run
Marathon Paced Run
Warm up : 20:00-30:00 @ E pace + run drills
Mid-Distance : 6k @ M Pace with 4:00 running recovery, 2k @ T pace
Marathon : 8k @ M pace with 5:00 running recovery, 2k @ T pace
Ultra : 10k @ M pace with 6:00 running recovery, 2k @ T pace
Cool Down : Foundation Training + 8 Point Tabata Plank
Run
Regeneration Run
Aerobic Threshold Pace / 180 - age / 3:3 NB
Mid-Distance : 12k
Marathon : 15k
Ultra : 20k
Cash Out : 8 x 0:20 RPE 7/8 with 1:00 walking recovery
Cool Down : Foundation Training + 8 Point Tabata Plank