Author Archives: rich.airey

May 5

Run
12 x 200  @ R pace w/ 200m walking recovery.
R Pace

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May 4

Run
8-12k (pace & distance on feel)
E pace
 
Strength
Kneeling single arm DB Press 3 x 10
Bent Over Row 3 x 10
Dead Lift 3 x 3 @ 70, 80, 90% of your TM
 
Gymnastics
Ring Row 3 x 15
Glute Bridge 3 x 15 w. :03 hold
 
Conditioning
2k Row

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May 3

Run
5 x 2k @ M Pace w. 2:00 resting recovery
Find your M pace
 

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May 2

Run
8 – 10k (pace & distance on feel)
Find your VDOT E Pace
10 x :10 /:50 @ R Pace
 
Strength
Split Squat 3 x 10 each leg
OHS 3 x 3 @ 70, 80, 90% of your TM
 
Midline
Plank Pose – 4 Points – Elbow stand : 3 x :30 continuous flow
 
Conditioning
3 Round not for time with continuous flow
20 Step […]

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May 1

Run
1h:30m Trail Run
 

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April 30

Rest Day

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April 29

Run
15k (5k @ Easy Pace, 5k @ Marathon Pace, 5k @ Threshold Pace)
 
Strength
Single Arm DB Press 3 x 10 each arm
Split Squat 3 x 10 each leg
Thruster 3 x 5 @ 65, 75, 85% of your TM
 
Midline
Turkish Get up 5 x 5 each side
 
Conditioning
Sled Push @ 1.5 BW – 5 x 75m  w. 1:30 recovery

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April 28

Run
Speed Development
10 x 120m w. 120m walking recovery
5 x 300m w. 100m walking recovery
 

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April 27

Run
8-12k (pace & distance on feel)
 
Strength
Bench Press 3 x 5 @ 65, 75, 85% of your TM
DeadLift 3 x 5 @ 65, 75, 85% of your TM
Bent Over Row 3 x 10
 
Gymnastics
Pull up 3 x 10
Russian Twist 25# 3 x 20
 
Conditioning
400m Farmer Walk (10 Burpee each time you put down the KB)
 

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April 26

Run
12k Tempo Run
VDOT Calculator
 

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