Run by time, distance is estimated. Depending on your EZ running pace your should complete 2-4 miles.
w/u: 5 min cardio, 5 min stretch and roll
1. Goblet Squat: 20, 15, 12 reps
2. Push-ups: 20, 15, 12
3a. 1/2 Kneeling overhead DB Press: 3 x 12
3b. 30s/side side plank
Finish: Farmers Carry - 3 sets of 45s
10 min easy zone 1-2
15 min zone 3-4
10 min easy zone 2-1
Push the pace a little on this run Zone 3 rolling hills.
5 min Cardio, 5 min Stretch and Roll
1. Reverse Lunge Into Knee Drive: 3 sets of 12/side
2a: Calf Raise with 3 sec hold: 3 sets of 12
2b: Lateral Lunge: 3 sets of 12/side
3a: Weighted Glute Bridge: 3 sets of 12
3b: Low Plank: 3 x 45-60s
On this training plan your long runs will be on Saturday with another shorter run the following day. These runs should be on trails as much as possible. Keep these runs at Z2.
Sunday runs are ran at an easy pace on any terrain road or trail.