Strength
Super Set - 5 Rounds - 2:00 Rest in between set
2 - Squat
10 - Farmer Walking Lunge
20’ - Lateral Monster Walk
10 - SeaSaw Walk
2 Weighted Pull up OTM for 10:00
Conditioning
10 Push up / 50m Sprint / 10 Sit up / 50m Sprint
Run
Long Run
On trail or soft surface @ aerobic threshold pace with marathon pace efforts
Mid Distance : 20k ( for the last 10k 1:00 @ M pace at the top of every 1k )
Marathon : 30k ( for the last 10k 1:00 @ M pace at the top of every 1k )
Ultra : 40k ( for the last 10k 1:00 @ M pace at the top of every 1k )
Run
Running Economy Sprints
100 - 200 - 300 with 1:1 walking recovery
Mid Distance : 3 rounds
Marathon : 4 rounds
Ultra : 5 rounds
Strength
Squat: 5 - 3 - 2
Press: 5 - 3 - 2
Deadlift: 5 - 3 - 2
Pull up 10 - 8 - 6
Around the world Plank Pose 2 x 0:30 each pose
Conditioning
4 rounds
20 Double Under
20 Walking Lunge
Run
Warm up : 20:00-30:00 relaxed running + run drills
All: 8 x 100m RPE 7 with 100m walking recovery
Mid Distance : 6 x 800m w. 1:30 resting recovery
Marathon : 6 x 1000m w. 1:30 resting recovery
Ultra : 6 x 2000m w. 2:30 resting recovery
Cool Down : 20:00 - 30:00 relaxed running
Run
Regeneration Run
Aerobic Threshold / Easy Pace
180-age / 3:3 NB
Mid Distance : 10k
Marathon : 12k
Ultra : 15k
Cash Out : 6 x 20 walking lune + 50m-75m REP 7 with 1:00 resting recovery
Run
Long Run
On trail or soft surface / Aerobic Threshold Pace / Easy Pace
180-age / 3:3 Nasal Breathing
Mid Distance : 15k
Marathon : 20k
Ultra : 30k
Run
Speed Turnover / Repetition Pace / Running Economy
Warm up : 20:00 - 30:00 @ E pace + run drills
Mid Distance : 4 x (200m / 400m) with 1:1 distance recovery
Marathon : 6 x (200m / 400m) with 1:1 distance recovery
Ultra : 8 x (200m / 400m) with 1:1 distance recovery
Cool Down : 20:00 - 30:00 @ E pace
Run
Aerobic Threshold Pace / 180 - age / 3:3 NB
Mid Distance : 12k
Marathon : 15k
Ultra : 20k
Cash out : 5 x 20 Walking Lunge w. 1:30 walking recovery
Strength
Deadlift 4 x 8
Bench Press 4 x 8
Accessory
Banded Monster Walk 2 x 20’ both directions
Fire Hydrant 2 x 10
Super Set
3 rounds
10 Scap Row / Pull up
10 Scap Push up
Conditioning
Ski Erg or Airdyne 10 : 0:30 / 1:00 - RPE 8