Author Archives: rich.airey

August 27

Rest Day

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August 26

Run
Regeneration Run
12-15k @ E pace
8 x 100m w. 100m walking recovery
 
Optional PM Run
8-10k @ E pace

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August 25

Run
Regeneration Run
12-15k @ E pace
 
Strength
Press 3 x 5 @ 50, 60, 70% of your TM
Deadlift 3 x 5 @ 50, 60, 70% of your TM
OH Reverse Lunge 3 x 5
 
Gymnastics
Ring Dip 3 x 12
V-up 3 x 12
Push up 3 x 15
Contralateral Deadbug 3 x 12
Glute Bridge 3 x 20

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August 24

Run
Intervals M + T paces
100 heel pull, 2 miles @ E pace + form drills
2 x 2 miles @ M pace w. 2:00 recovery
2 x 1 mile @ T pace w. 1:00 recovery
2 mile cool down + 100 heel pull.

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August 23

Run
Speed Development
100 heel pull, 2 miles @ E pace + form drills
10 x 120m w. 120m walking recovery
5 x 300m w. 1:30 recovery
2 mile cool down + 100 heel pull

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August 22

Run
Regeneration Run
10-12k @ E pace
8 x 100m w. 100m walking recovery
 
Strength
Thruster 3 x 5 @ 50, 60, 70% of your TM
Russian KB Swing 3 x 15
DB Row 3 x 5 each arm
 
Gymnastics
Pull up(s) 3 x max rep
Quadrilateral Deadbug 3 x 20
Hollow Rock 3 x 20
Lateral Lunge 3 x 10
 

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August 21

Run
2h:30m Trail Run

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August 20

Rest Day

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August 20

Run
Long Run
2h:30 on trail or soft surface

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August 19

Run
Regeneration Run
12-15k @ E pace
8 x 100m w. 100m walking recovery
 
Optional PM Run
8-10k @ E pace

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