Category Archives: Blog

December 4

Trail Run
2h:30 – E pace

Posted in | Leave a comment

December 3

Rest Day

Posted in | Leave a comment

December 2

Run
Easy Pace
12-15k
8 x 100m w. 100m walking recovery
 
Strength
Press 5 x 5
Box Squat 5 x 5
Reverse Hyper 5 x 10
 
Gymnastics
Ring Row 5 x 10
GHD Sit up 5 x 20
Quadrilateral Deadbug 5 x 20
 
Conditioning
400m Walking Lunge
10 Burpee OTM for 10:00 – max double under with remaining time. rest 1:00 if you reach failure
 

Posted in | Leave a comment

December 1

Run
warm up : 100 heel pull, lunge matrix, 2 miles easy pace, + from drills
5k – M Pace 3 minutes recovery
3 x 1 mile – T pace w. 2:00 recovery
warm down : 2 miles easy pace, lunge matrix, + 100 heel pull
 

Posted in | Leave a comment

November 30

Run
Easy Pace
10-12k
 
Optional 2nd run
Easy Pace
8-10k

Posted in | Leave a comment

November 29

Run
warm up : 100 heel pull, lunge matrix, 2 miles easy pace, + form drills
Speed Development
6 x 150m
6 x 50m
6 x 100m
all with 1:1 walking recovery
warm down : 2 miles easy pace, lunge matrix, 100 heel pull
 

Posted in | Leave a comment

November 28

Run
Easy Pace
12-15k
8 x 100m w. 100m walking recovery
 
Strength
Split Squat 5 x 5
DB Row 5 x 5
Reverse DB Fly 3 x 10
 
Gymnastics
Pull up 5 x 10
TTB (s) 5 x 10
Hollow Rock 5 x 20
Lateral Plank 5 x 10 e/l
Single Leg Glute Bridge 5 x 10 e/l
 
Conditioning
Farmers Carry 5 x 100m – 50m each arm as heavy […]

Posted in | Leave a comment

November 27

Run
Trail Run
2h:30m – E pace

Posted in | Leave a comment

November 26

Rest Day

Posted in | Leave a comment

November 25

Run
Intervals
warm up : 100 heel pull, lunge matrix, 2 miles E pace + form drills
6 x 600m – I pace w. 400m running recovery
warm down: 2 miles E pace, lunge matrix, 100 heel pull
 

Posted in | Leave a comment