Author Archives: rich.airey

May 26

Run
6 x 1 mile @ M Pace
Marathon Pace

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May 25

Run
Regeneration Run
10-12k (pace & distance on feel)
 
Strength
Good Morning 10 – 8 – 6
DB Row 10 – 8 – 6
 
Gymnastics
Ring Row 3 x 15
TTR 3 x 10(s)
 
Conditioning
3 Rds
3 Rope Climb 20′
15 Russian KB Swing
30 Step up 20″
 
 
 

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May 24

Run
12 x 300m @ I Pace w. 1:2 recovery
I Pace Calculator

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May 23

Run
Regeneration Run
8-10k (pace & distance on feel)
5 x :30 w/ 2:00 running recovery
 
Strength
Front Squat 3 x 5 @ 65, 75, 85% on your TM.
Lateral Lunge 3 x 5
 
Gymnastics
Ring Push up 3 x 10
Hollow Hold 3 x :30
Back Extension 3 x 15
 
Conditioning
Accumulate 10:00 Jump Rope
single under
double under
running

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May 22

Run
3h:00 Trail Run

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May 21

Rest Day

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May 20

Run
20k
 
Strength
Thruster 3 OTM @ 40% of your TM of your TM
Bent over row 10-8-6
 
Gymnastics
Skin the cat 3 x 5
GHD Sit up 3 x 25
 

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May 19

Run
8 mile Tempo Run @ M Pace
M Pace

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May 18

Run
12-15k (pace & distance on feel)
 
Strength
DB Incline Bench 10-8-6
Split Squat 10-8-6 (each leg)
Sumo Deadlift 3 x 5 @ 50% of your TM
 
Gymnastics
Ring Row 3 x 15
Hollow Rock 3 x 20
Glute Bridge 3 x 15
 
Conditioning
20 – 40 – 60 – 80 – 100 Double Under Unbroken

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May 17

Run
Economy Interval
10 x 150m w. 150m walking recovery
5 x 300m w. 1:30 recovery
 

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