Strength
5 - 3 - 2 - 2 @ 65, 70, 75% of your Training Max
Training Max is 85-90% of your 1 RM
Squat / Press / Deadlift w. 2:00 - 3:00 resting recovery
Conditioning
5 Broad Jump
10 KB Swing
15 Weighted Glute Bridge
3 rounds
Run
Regeneration Run / Aerobic Threshold Pace
180 - age / 3:3 NB / VDOT O2 Easy Pace
Mid Distance : 12k
Marathon : 15k
Ultra : 20k
Run
12 x 100m OTM
6 x 800m with 1:30 resting recovery
6 x 200m on a 90 second cycle
Run
Regeneration Run / Aerobic Threshold Pace
180 - age / 3:3 NB
Mid Distance : 10k
Marathon : 12k
Ultra : 15k
Cash Out : Finish with 5 x 50m-75m RPE 6/7 with 1:00 walking recovery
Strength
Max Test
Warm Sets 5, 3, 2, 2 with 2:00 rest between sets
Max Set 3, 2, 1, 1 with 3:00 rest between sets
Squat / Press / Deadlift
Conditioning
OTM for 10:00
2 Pull up
3 Push up
4 Air Squat
Run
Long Run / On trail or soft surface whenever possible
Aerobic Threshold Pace / 180 - age / 3:3 NB
Mid Distance : 15k
Marathon : 20k
Ultra : 25k
Feel free to add on if you don’t have to attend holiday event and or plan a family walk
Run
Regeneration Run + Fartlek Closer
Aerobic Threshold Pace / 180 - age
Mid Distance : 10k
Marathon : 12k
Ultra : 15k
Fartlek Closer : For the final 2k, 0:20 RPE 7 with 0:40 running recovery, returning to nasal breathing
Cool Down
Run
Regeneration Run
180-age / 3:3 NB
Mid Distance : 10k
Marathon : 12k
Ultra : 15k
Post Run Mobility
Run
Warm up : 20:00-30:00 @ E pace + run drills
4 x 300m @ Repetition Pace w. 2:00 resting recovery 800m @ Interval Pace with 1:00 resting recovery
Mid Distance : 3 rounds
Marathon : 4 rounds
Ultra : 5 rounds
Cool Down : 20:00-30:00 @ E pace - 15:00 Static Stretching
Run
Regeneration Run
Aerobic Threshold Pace / Easy Pace
180 - Age / 3:3 NB
Mid Distance : 10k
Marathon : 12k
Ultra : 15K
Cash Out : for the final 2k / 0:30 RPE 6/7 with 1:30 running recovery, returning to nasal breathing