Run
Timed Intervals @ Threshold Pace
Warm up : 20:00-30:00 @ E pace + run drills
Mid-Distance : 5 x 3:00 w. 1:30 running recovery
Marathon : 5 x 4:00 w. 2:00 running recovery
Ultra : 5 x 6:00 w. 3:00 running recovery
Cool Down : 20:00-30:00 @ E pace
Run
Regeneration Run
Aerobic Threshold Pace / 180 - age / 3:3 NB
Mid-Distance : 8k
Marathon : 10
Ultra : 12k
Strength
Back Squat : 3 x 5 @ 55, 65, 75% of your TM
Walking Lunge 3 x 20
Pull up : 8 - 6 - 4 - 2 - 4 - 6 - 8 rest 1:00 between set
Single Arm Farmer Carry 5:00
Conditioning
10 - 20 - 30 Unbroken Double Under
10:00 AMRAP : 5 Push up each miss
Run
Aerobic Threshold Pace + Fartlek Closer
Mid Distance : 10k
Marathon : 12k
Ultra : 15k
For the final 5k - 1:00 RPE 7/8 with 2:00 running recovery, returning to nasal breathing
Finish with 5 x 50m-75m RPE 8 + 20 walking lunge with 1:30 walking recovery
Run
Long Run / On trail or soft surface
Aerobic Threshold Pace / 180 - age / 3:3 NB
Mid-Distance 20k
Marathon : 30k
Ultra : 40k
**Dont forget to adjust your clocks**
Run
Speed Development / RPE efforts
Warm up : 20:00 - 30:00 relaxed running @ E pace + run drills
10 x 150m (50m Build / 50m Sprint / 50m Float) w 300m walking recovery
Cool Down : 20:00 - 30:00 relaxed running
Run
Regeneration Run
Aerobic Threshold Pace / 180 - age / 3:3 NB
Mid-Distance : 10k
Marathon : 12k
Ultra : 15k
Workout Wednesday
Warm Up : 20:00 - 30:00 minutes @ E pace + run drills
Mid-Distance : 5 x 1000m @ T pace w. 1:30 resting recovery
Marathon : 4 x 2k @ T pace w. 2:00 resting recovery
Ultra 3 x 3k @ M pace w. 3:00 resting recovery
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 : 5 x 20 walking lunge with 1:00 resting recovery
Run
Aerobic Threshold Pace + Closer (easy pace / threshold pick ups to finish)
Mid-Distance : 10k
Marathon : 12k
Ultra : 15k
Closer : for the final 3k, 0:30 RPE 7 with 2:00 running recovery