Category Archives: Blog

May 31

Run
8 Miles @ M Pace
M Pace

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May 30

Run
Regeneration Run
8-10k (pace & distance on feel)
5 x :30 comfortably fast / 2:00 running recovery
 
Strength
Floor Press 3 x 3 @ 70, 80, 90% of your TM
Sumo Deadlift  3 x 3 @ 70, 80, 90% of your TM
 
Midline
Contralateral DeadBug 3 x 10
Glute Bridge 3 x 15
Russian Twist 3 x 20
 
Conditioning
10:00 AirDyne

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May 29

Run
1h:30 trail run

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March 28

Rest Day

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May 27

Run
15k (pace on feel)
 
Strength
Kneeling S arm DB Press 10 – 8  – 6
Split Squat 10 – 8 – 6
 
Gymnastics
Pull up 3 x 10
GHD sit up 3 x 20
 
Conditioning
2k row

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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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