Run
Interval @ Threshold & Interval Pace
2 x 400m @ I pace, 1 x 1 mile @ T pace, 2 x 400m @ I pace
2:00 resting recovery after the 400 segments, 1:00 recovery after the 1 mile interval
Warm up : 20:00-30:00 relaxed running + run drills
Mid Distance : 2 rounds
Marathon : 3 rounds
Ultra : 4 rounds
Cool Down : 15:00 - 20:00 relaxed running
Run
Regeneration Run
Aerobic Threshold Pace / VDOT O2 Easy Pace
180-age / 3:3 NB
Mid Distance : 12k
Marathon : 15k
Ultra : 20k
Cash Out : 6 x 50m-75m @ RPE 7/8 with 1:00 walking recovery
Strength
5/3/1 W1
3 x 5 @ 65, 70, 80% of your TM*
Warm up : 5 @ 40%, 5 @ 45%, 3 @ 50% rest 2:00-3:00 between sets
Squat
Bench Press
Accessory Work
5 rounds / 10 reps each exercise / can be done a circuit but not for time or rest 1:00 in between rounds
Dips
Step up
Push up
Cossack Squat
Ab Wheel
Long Run
Aerobic Threshold / Easy Pace / VDOT O2
180 - age // 3:3 NB
Mid Distance : 15k
Marathon: 20k
Ultra : 25k
Run
Regeneration Run / Aerobic Threshold Pace
Easy Pace / 180 - age / 3:3 Nasal Breathing
Mid Distance : 8k
Marathon : 10k
Ultra : 12k
Cash Out : For the final 2k 0:30 RPE 7 with 1:00 running recovery
Strength
Warm Up Set : 1 x 5 @ 40 % / 1 x 5 @ 50% / 1 x 3 @ 60%
Deadlift 3 x 5 @ 65, 75, 80% of your Training Max*
Press 3 x 5 @ 65, 75, 80% of yout TM
*Training Max = 90% of your 1RM
Accessory Work
5 Rounds / 10 reps per exercise
Banded Good Morning
Farmer Lunge
Banded Supine Pull Apart (Reverse Fly)
Dumbbell Side Bends
Cash out
2 Pull up, 3 Push OTM for 8: 00
Option to Run @ In & Out’s
Stride the Straight ‘s Walk the Turn’s or Telephone Poll to Telephone Poll
Warm up : Run Drills or 5 x 0:20 Skipping with 1:00 walk recovery
8 - 12 Sets
Keep in mind there is no such thing as over training, it’s under recovered. Strength Training is the main objective for the Day
Run
Interval Ladder / Threshold & Repetition Paces
2k - 800 - 400 - 400 - 800 - 2k
Mid Distance : 1 round
Marathon : 2 rounds
Ultra : 3 rounds
Run
Regeneration Run / Aerobic Threshold Pace
Easy 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 2:00 resting recovery
Strength
Warm Up Set : 1 x 5 @ 40 % / 1 x 5 @ 50% / 1 x 3 @ 60%
Squat 3 x 5 @ 65, 75, 80% of your Training Max*
Bench Press 3 x 5 @ 65, 75, 80% of yout TM
*Training Max = 90% of your 1RM
Accessory Work
5 Rounds / 12 reps per exercise
Ring Row
Push up
Banded Glute Bridge
Slider Hamstring Curl
Cash out
2 Pull up OTM for 10:00
Option to Run @ Aerobic Threshold / Easy Pace
5k - 12k
Keep in mind there is no such thing as over training, it’s under recovered. Strength Training is the main objective for the Day
Long Run
Aerobic Threshold Pace / On trail or soft surface
180 - age / 3:3 NB
Mid Distance : 20k
Marathon : 30k
Ultra : 40k
