Author Archives: rich.airey

September 25

Run
Long Run
2h:00 @ E pace
8 x 100m hill sprints
 

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September 24

Rest Day

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September 23

Run
Regeneration Run
10-12k @ E pace
 
Strength
Front Squat 5 x 5 @ 50, 60 X 2, 70% x 2 of your TM
Russian KB Swing AHAP 5 x 15
 
Gymnastics
Scapular Pull up 5 x 5 w. :05 hold at retraction
Ring Row 5 x 15
 
Trunk
V-Up 5 x 12
Glute Bridge 5 x 20 w. hip circle
 
Conditioning
Tire Flip 5 x 20 w. […]

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September 22

Run
Warm up
100 heel pull, lunge matrix, 2 miles @ E pace + form drills
Tempo Run
12k @ M pace 5:00 recovery
2 x 1k @ T pace w. 1:00 recovery
Warm Down
2 miles @ E pace + 100 heel pull
 

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September 21

Run
Regeneration Run
10-12k @ E pace
8 x 100m w. 100m walking recovery
 
Optional 2nd Run
8k @ E pace
 

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September 20

Run
Speed Development
Warm up
100 heel pull, lunge matrix, 2 miles @ E pace + form drills
Intervals
10 x 150m @ R pace w. 150m walking recovery
5 x 300m @ I pace w. 2:00 recovery
Warm Down
2 miles @ E pace + 100 heel pull
 

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September 19

Run
Regeneration Run
8-10k @ E pace
8 x 100m w. 100m walking recovery
 
Strength
Split Squat w. DB 5 x 5 (each leg)
Lateral Lunge w. Goblet hold 5 x 10 (each leg)
Good Morning 3 x 10
 
Gymnastics
Scapular Ring Rows 5 x 10
Weighted Pull up 5 x 5 (increase load each set)
 
Trunk
Contralateral Deadbug 5 x 10
MB Lateral Toss 5 x 10 […]

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September 18

Run
Long Run
1h:30m Trail Run @ E pace
 

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September 17

Rest Day

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September 16

Run
Regeneration Run
10-15k @ E pace (distance on feel)
 
Strength
Back Squat 5 x 5 @ 50, 60, 60, 70, 70% of your TM
Step Up (weighted) 20″ 5 x 5
 
Gymnastics
5 x’s not for time
Ring Row – 10
Knees to Elbow – 15
L-Sit :30
 
Conditioning
Sled Pull 5 x 100m rest 2:00
 

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