Run
Speed Development / Running Economy RPE 7
Warm up : 10:00-15:00 relaxed running + run drills
6 x 150m ( 50m build, 50m sprint, 50m float)
5 x 50m flying sprint RPE 9
4 x 100m progressive build up RPE 8
Run
Long Run / On trail or soft surface
VDOT O2 / E Pace
MAF Training / 180-age / 3:3 Nasal Breathing
Mid Distance : 1h:30
Marathon : 1h:45
Ultra : 2h:00
Run
Regeneration Run / Easy Pace / VDOT O2
MAF Training / 180-age / 3:3 NB
Mid Distance : 8k
Marathon : 10k
Ultra : 12k
Finish with 8 x 0:20 RPE 7 with 0:40 walking recovery
Strength
5/3/1 C2W1
3 x 5 @ 65, 70, 80% of your TM* / / add 10lbs to your Deadlift & 5lbs to your Shoulder Press
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
Ring Row
SeeSaw Walk
Hip Thrust
Reverse Squat
Supine Incline Plank
Run
DLoad your run volume and focus on recovery this week
Easy run + Fartlek Closer
VDOT O2 Easy Pace / 180 - age / 3:3 Nasa Breathing
Mid Distance : 8k
Marathon : 10k
Ultra 12k
5k relaxed running, the for the remainder of the run at the top of every 1k, 1:00 RPE 7 returning to nasal breathing for the remainder of the k.
Strength
5/3/1 W1
3 x 5 @ 65, 70, 80% of your TM* / / add 10lbs to your squat & 5lbs to your bench
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
Strict Pull up
Walking Farmer Lunge
Decline Push up
Poliguin Squat
Hollow Rock
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
Strength
5/3/1 W4 - DLoad
3 x 5 @ 40, 50, 60% 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
Regeneration Run
VDOT O2 Easy Pace / Aerobic Threshold Pace
180 - age / 3:3 Nasal Breathing
Mid Distance : 8k
Marathon : 10k
Ultra : 12k