Mara
FeaturesA
Steady state run
1 x 5000
A
Steady state run
1 x 5000
Conditioning
A
TRACK RUN W1
LACTATE THRESHOLD - LT 1km warm up (Zone 2) 2 ROUNDS 2km at LT pace 1min rest 1km cooldown (Zone 2)
B
Run
1000, 2000, 2000, 2000, 1000
A1
Deadlift
3 x 5
A2
Pallof press
4 x 10
B
Bulgarian Split Squat
4 x 10
C
Prone Machine Hamstring Curl
3 x 10
D
Seated calf raise
3 x 10
E
Hanging Knee Raise
3 x 15
A
Steady state run
1 x 7000
Conditioning
A
TEMPO RUN W1
9KM TOTAL WORKOUT 1km warm up 3km mara pace 1km recovery jog 3km mara pace 1km cooldown
B
Run
3000, 4000, 1000, 4000, 3000
PLYO
A
Pogos 3 x10 Box jump 3 x 5 Depth jump 3 x 5 Drop jump 3 x 5 Ab wheel 3 x 5-10 Have enough rest between sets to be able to power again Google/Youtube each exercise