Author Archives: rich.airey

June 30

Run
Regeneration Run
8-10k @ E Pace
 
Strength
Incline DB Bench 10-8-6
Banded Good Morning 3×10
Suit Case DL 10-8-6
Step Up 24″ 3 x 10 each leg
 
Midline
Contralateral Deadbug 3 x 15
Glute Bridge 3 x 15
Lunge Twist 3 x 10 each leg
Supine Plank Elbow Stand 3 x :20
 
Gymnastics
Pull up 3 x 10 (s)
Hollow Rock 3 x 20
 

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June 29

Run
Marathon Intervals
2 x 3200m @ M Pace w. 2:00 recovery
Marathon Pace

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June 28

Run
Threshold & Repetition Intervals
1 x (1600, 1200, 800, 1200, 1600) at T Pace w.1:30 recovery
5 x 400m @ R Pace w. 2:00 recovery
VDOT Calculator

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June 27

Run
Regeneration Run
12-15k @ E Pace
VDOT Calculator
 
Strength
DB Press 10-8-6
DB Row 10-8-6
Reverse Fly 10-8-6
Split Squat 10-8-6
Lateral Step up 10-8-6
 
MidLine
TTB (s) 3 x 10
Quadrilateral DeadBug 3 x 15
Lateral Plank Elbow Stand 3 x :30
Single Leg Glute Bridge 3 x 10
 
Gymnastics
Ring Row 3 x 15
HS Hold 5:00 (10 V-up each time you break from the wall)
 
 

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June 25

Rest Day

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June 26

Run
2h:00 Trail Run

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June 24

Run
AM. 8k @ E pace
PM. 12k @ E pace for 4 miles, M Pace for final 3 miles
VDOT Calculator

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June 23

Run
Regeneration Run
8-10k @ E Pace
 
Strength
BB Row 5 x 5 w. :03 pause
Deadlift 3 x 5 @ 50, 60, 70% of your TM
Walking Lunge 3 x 20
 
Midline
Quadralateral DeadBug 3×15
Glute Bridge 3 x 15
Lateral MedBall Toss 3 x 10 each side
 
Gymnastics
Muscle Up (s) 3 OTM for 8:00
 

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June 22

Threshold Run
20:00 @ T Pace
6 x 300m @ I Pace w. 2:00 recovery
VDOT Calculator

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June 21

Run
Repetition Intervals
6 x 600m w. 1:2 recovery
R Pace
 

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