Run
Short Intervals / VDOT O2 @ Repetition Pace
4 x 300m with 2:00 resting recovery
Ultra : 4 x ( 4 x 300m ), 400m running recovery between set
Marathon : 3 x ( 4 x 300m ) / 600m running recovery between sets
Mid Distance : 2 x ( 4 x 300m ) / 800m running recovery between sets
Run
Regeneration Run + Strides
VDOT O2 E Pace / MAF 180-age / Nasal Breathing
Ultra: 20k
Marathon: 15k
MidDistance: 12k
Cash Out 8 x 0:15 with 0:45 walking recovery
Strength
C3W1
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
Long Run
On Trail or soft surface
Aerobic Threshold Pace / 180 - age / 3:3 NB
Ultra : 4h:00
Marathon : 3h:00
Mid Distance : 2h:00
Cash Out : Final 30:00 at Marathon Pace
Regeneration Run / Aerobic Threshold
VDOT O2 East Pace / MAF Training / 3:3 NB
Ultra: 25k,
Marathon: 20k
MidDistance: 15k
Strength
5/3/1 C2W4 - 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
Ring Row
SeeSaw Walk
Hip Thrust
Reverse Squat
Supine Incline Plank
Run
Ultra: 2 x 5 miles w. 5:00 running recovery
Marathon: 2 x 3 miles w. 4:00 running recovery
MidDistance 2 x 2 miles w. 3:00 resting recovery
Run
Regeneration Run / VDOT O2 Easy Pace
MAF Training / 180-age / 3:3 NB
Ultra: 15k
Marathon: 12k
MidDistance: 8-10k
Cash Out : 8 x :20 w. 1:00 resting recovery
Strength
C2W4
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
Strict Pull up
Walking Farmer Lunge
Decline Push up
Poliguin Squat
Hollow Rock
Run
Speed Development
6 x 150m ( 50m build, 50m sprint, 50m float )
5 x 50m ( flying start )
4 x 100m (progressive build to full sprint for the final 20m)
