Author Archives: rich.airey

rest day

Run
Regeneration Run
10-12k (pace & distance on feel)
 

Run
Regeneration Run
12-15k (pace & distance on feel)
Strength
Pull up 5 x 10
Gobblet Squat 5 x 10
Sit up 2 x 20

Run
10 x 300 w. 1:30 (r)
 

Run
3 x 10:00 @ M RP w. 2:00 rest
10 x :30/:30 (w/r)
Strength
Press 5 x 5
Front Squat 5 x 5
rest 5:00
5 rounds
5 Burpee
10 KB Swing
15 Cal Airdyne
 

Run
2h:00 Trail Run

rest day

Run
Regeneration Run
8-10k (pace & distance on feel)

Run
12k Tempo @ M RP
 

Run
Regeneration Run
12-15k (pace & distance on feel)
Strength
Pull up 5 x 10
Deadlift (racked) 5 – 3 – 2 – 2
rest 5:00
5 rounds
15 KB Swing
15 Burpee
100m run (50m forward/50m backward)