Run
Warm up : 20:00-30:00 minutes relaxed running + run drills & strides
400 - 600 - 800m with 1:1 active recovery
Mid Distance : 3 rounds
Marathon : 4 rounds
Ultra : 5 rounds
Cool Down : 10:00 - 20:00 relaxed running
Run
Regeneration Run
Aerobic Threshold Pace / VDOT O2 Easy Pace
180 - age / 3:3 Nasal Breathing
Mid Distance : 12k
Marathon : 15k
Ultra : 20k
Strength
5/3/1 W4 - DLoad
5 x 5 @ 40, 50, 60% 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 Run + Fartlek Closer @ Threshold Pace
Mid Distance : 10k
Marathon : 12k
Ultra : 15k
Closer : for the final 3k - 0:30 RPE 7 with 2:00 running recovery, returning to nasal breathing
Run
Long Run / On trail or soft surface
Aerobic Threshold Pace / VDOT O2 Easy Pace
180-age / 3:3 NB
Mid Distance : 35k
Marathon : 40K
Ultra : 45k
Run
Speed Development
150’s ( Build - Sprint - Float ) 2:00 walking recovery
Mid Distance : 6 rounds
Marathon : 8 rounds
Ultra : 10 rounds
Cash Out : 4 x 300m
Strength
5/3/1 W3
1 x 5 - 3 - 1+ @ 75, 85, 95% 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
VDOT O2 Threshold Intervals
1k - 2k - 1k with 1:30 resting recovery
Mid Distance : 2 rounds
Marathon 3 rounds
Ultra : 4 rounds
Focus on returning to nasal breathing during your recovery periods
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 W3
1 x 5 - 3 - 1+ @ 75, 85, 95% 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