Run
Long Run / On Trail or soft surface
VDOT O2 / Easy Pace / MAF Training / Aerobic Threshold
Mid Distance : 20k
Marathon : 30k
Ultra : 40k
Run
Fartlek aka Speed Play
Mid Distance : 10k
Marathon : 12k
Ultra :15k
For the final 6k at the top of every 1k, 90 second sprint RPE 8, returning to nasal breathing for the remainder of the 1k
Strength
5/3/1 C2W1
5 - 3 - 1(+) @ 75, 85, 95% 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
1600 - 1200 - 800 - 400 - 1600 with 4:00 - 3:00 - 2:00 - 1:00 - 1:00 resting recovery
1 mile E pace
8 x 200m @ Repetition pace with 200m running recovery
Run
Regeneration Run / VDOT O2 Easy pace
180-age / 3:3 NB
Mid Distance : 8k
Marathon : 10k
Ultra 12k
Cash Out : 6 x 75m-100m RPE 7 with 1:00 resting recovery
Strength
5/3/1 C2W3
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
Strict Pull up
Walking Farmer Lunge
Decline Push up
Poliguin Squat
Hollow Rock
Strength
Run
Short Intervals / VDOT O2 Interval Pace
1 x (300m - 300m - 200m - 200m - 400m ) w. 1:1 walking recovery
Mid Distance : 2 sets
Marathon : 3 sets
Ultra : 4 sets
Run
Regeneration Run / VDOT O2 Easy pace
180-age / 3:3 NB
Mid Distance : 10k
Marathon : 12k
Ultra 15k
Cash Out : 6 x 75m-100m RPE 7 with 1:00 resting recovery
Strength
5/3/1 C2W2
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
Strict Pull up
Walking Farmer Lunge
Decline Push up
Poliguin Squat
Hollow Rock