Run
Cruise Miles @ Marathon Pace with 400m closer @ Interval Pace
Mid Distance : 5 x 1 mile, 1:00 resting recovery, 400m @ I Pace
Marathon : 6 x 1 mile, 1:00 resting recovery, 400m @ I Pace
Ultra : 7 x 1 mile, 1:00 resting recovery, 400m @ I Pace
D-Load Week - Low Volume Recovery
Run / Regeneration
Aerobic Threshold Pace / 180-age / 3:3 Nasal Breathing
Mid Distance : 8k
Marathon : 10k
Ultra 12k
Cash Out : 6 x 50m-75m RPE 7/8 + 20 walking lunge with 1:30 walking recovery
Run
Long Run / Closer
Aerobic Threshold Pace with Marathon Pace Closer
On trail or soft surface
Mid Distance : 20k
Marathon : 25k
Ultra : 30k
Closer : final 5k at marathon pace
Run
Speed Turn Over
interval Pace with 1:1 walking recovery
Warm up : 15:00-20:00 at easy of pace + running drills
Mid Distance : 5 x 300m
Marathon : 6 x 300m
Ultra : 7 x 300m
Cool Down : 20:00 - 30:00 easy pace
Strength
Squat 5 x 5 w. 2:00 resting recovery
Farmer Step up 5 x 20 w. 2:00 resting recovery
Super Set
Pull up 10 - 8 - 6 - 4 - 2
Push up 20 - 18 - 16 - 14 - 12
2:00 rest between sets
Conditioning
Super Set
Sand Bag Carry 1:00
Dead Hang 0:30
5 rounds - 1:00 Plank Pose Rest
Run
Aerobic Threshold Pace
180-age / 3:3 NB / Top end of VDOT - E pace
Mid Distance : 8k
Marathon : 10k
Ultra : 12k
Cash Out : 6 x 50m - 75m RPE 8 + 20 walking lunge with 1:30 walking recovery
Run
Regeneration Run
Aerobic Threshold Pace / 180 - age / 3:3 NB
Mid Distance : 12k
Marathon : 15k
Ultra : 20k
Run
Aerobic Threshold + Fartlek Closer
Mid-Distance : 10k - for the final, 3k - 1:00 RPE 7 with 1:00 running recovery
Marathon : 12k - for the final, 5k - 1:00 RPE 7 with 1:00 running recovery
Ultra : 15k - for the final, 5k - 1:00 RPE 7 with 1:00 running recovery
Cash out : finish with 5 x 20 walking lunge with 1:00 walking recovery
Run
Long Run / On trail or soft surface
Aerobic Threshold Pace + M Pace finish
Mid-Distance : 2h:00
Marathon : 2h:30
Ultra : 3h:30
Marathon Pace for the final 45:00
Run
Regeneration Run / Easy Pace
180 - age / 3:3 NB
Mid-Distance : 10k
Marathon : 12k
Ultra : 15k