Category Archives: Blog

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 Р5 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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April 25

Run
Regeneration Run
8-10k (soft surface, pace & distance on feel)
Finisher
10 x :10 / :50 (comfortably fast)
 
Strength
Push Press 3 x 5 @ 65, 75, 85% of your TM
Front Squat 3 x 5 @ 65, 75, 85% of your TM
 
Gymnastics
Ring Row 3 x 15
TTB (S) 3 x 10
Back Extension 3 x 15
 
Conditioning
400m Walking Lunge
 
Are you a desk jockey? […]

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April 24

Run
3h:00 Trail Run

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April 23

Rest Day

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April 22

Run
20k (pace on feel)
 
Strength
Thruster 3 x 5 @ 60% of your TM
 
Gymnastics
HS Walk 3 x 30′
 
Conditioning
3 rounds
25 Russian KB Swing
25 Burpee

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April 21

Run
6 miles @ Marathon RP
VDOT Caculator

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