Run
Long Run / On trail or soft surface
Aerobic Threshold Pace / VDOT O2 Easy Pace
180-age / 3:3 NB
Mid Distance : 30k
Marathon : 35K
Ultra : 40k
Run
Regeneration Run
Aerobic Threshold Pace / VDOT O2 Easy Pace
180-age / 3:3 NB
Mid Distance : 8k
Marathon : 10k
Ultra : 12k
Cool Down
Strength
5/3/1 W1
3 x 3 @ 70, 80, 90% of your TM*
Warm up : 5 @ 40%, 5 @ 45%, 3 @ 50% rest 2:00-3:00 between sets
Deadlift
Shoulder 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
Pull up
Farmer Lunge
Glute Bridge
DB Row
Prone Plank
Run
Timed Interval @ Interval Pace
0:40 with 1:20 running recovery, returning to nasal breathing
Mid Distance : 9 sets / 18:00 running time
Marathon : 11 sets / 22:00 running time
Ultra 13 sets / 26:00 running time
Cool Down
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 3 @ 70, 80, 90% 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
Run
Easy Pace with Fartlek Closer @ Threshold Pace
Mid Distance : 10k
Marathon : 12k
Ultra : 15k
For the final 3k - 0:30 RPE 7/8 with 2:00 running recovery returning to nasal breathing
Cool Down
Run
Long Run / On trail or soft surface
Aerobic Threshold Pace / VDOT O2 Easy Pace
180-age / 3:3 NB
Mid Distance : 20k
Marathon : 25K
Ultra : 30k
Run
Speed Development / Running Economy Repetitions
Warm up : 20:00 - 30:00 E pace + run drill
5 x 0:20 skipping with 1:00 walking recovery
6 x 150m ( 50m build, 50m sprint, 50m float )
5 x 50m sprint RPE 9
4 x 120m progressive build to sprint RPE 9 for the final 60m
Cool Down : 15:00 - 20:00 @ E pace
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
Deadlift
Shoulder 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
Pull up
Farmer Lunge
Glute Bridge
DB Row
Prone Plank