2-3 min on any machine 2 rounds of: Spiderman Lunge with Thoracic Rotation – 5 per side Wall Slides (Shoulder Activation) – 5 reps

3 rounds for quality: Depth Jumps to Box Jump (Landing Mechanics & Power) – 5 reps Seated Explosive Med Ball Chest Throw (Upper Body Power) – 5 reps KB Deadlift High Pulls (Dynamic Hip & Shoulder Activation) – 8 reps Rest as needed

Goblet Squat (Pause at Bottom for 3 sec, Core Activation) – 2x6, light weight

Barbell Back Squats

4 x 10

Seated DB Shoulder Press (Neutral Grip)

4 x 10

DB Suitcase Box Step up

3 x 12

Barbell Chest Press

3 x 10

2-3 rounds of: 500m Row @ RPE 6-7* (Steady effort) 12 DB Front Raises (Shoulder Activation) 30s Rest Record average split pace and SPM (Strokes Per Min) *Review the Row/Ski Pacing document for more info on RPE & Pacing guidance: https://shorturl.at/Hx6sp

Pigeon Stretch + Thoracic Rotation - 30-60sec/side Foam Rolling (Quads, Lats, Glutes) - 3 minutes

2 rounds of: Banded Ankle Distractions (or without band) – 10/side (Foot & ankle mobility) Glute Bridges – 12 reps (Hip activation for explosive power) Fast Feet Drills – 10 sec (Neuromuscular prep for acceleration) High Knee to Sprint – 15m (Sprint mechanics activation)

5 min easy jog 3x200m accelerations @ 80-90% effort Rest 45 sec

Part A 1000m Light Run @ 60-70% Effort (Easy Jog) Goal: Familiarize yourself with the distance and mentally map out how long it feels. Focus: Stay relaxed, breathe steadily, and take note of how your body feels. Use this as a way to mentally prepare for the harder efforts later. Part B 2-3x1000km @ 75-85% HR Max (Race Pace Data Collection) Rest 3-4 minutes between reps. Track time, heart rate, and pacing consistency. Part C 2-3x800m @ 75-85% HR Max (Focus on Pacing Consistency) Rest 2-3 minutes between reps. Focus on maintaining consistent splits and efficient form. Record data in the Running Worksheet

Pigeon Stretch - 60sec/side Breath Work (Parasympathetic Recovery) - 5-9 minutes HOW TO: Breath Work for Parasympathetic Recovery Purpose: Shift the body from sympathetic ("fight or flight") state → parasympathetic ("rest & recover") state. Why? Helps lower heart rate, improve oxygen exchange, & enhance recovery after a high-intensity running session. Step 1: Find a Comfortable Position * Sit or lie down in a relaxed position (seated on the floor, back supported, or lying on your back). * Close your eyes or focus on a fixed point. Step 2: Controlled Nasal Breathing (2-4 min) * Inhale through the nose for 3-4 sec (diaphragmatic breathing, expanding the belly). * Exhale slowly through the nose for 6-8 sec (longer exhale activates parasympathetic response). * Pause for 1-2 sec before the next inhale. Step 3: Box Breathing (2-3 min, Optional) * Inhale for 4 sec → Hold for 4 sec → Exhale for 4 sec → Hold for 4 sec → Repeat. * Helps reduce stress & reset the nervous system. Step 4: Transition to Normal Breathing (Final 1-2 min) * Breathe naturally but stay focused on slow, controlled exhales.

2-3 min on any machine 2 rounds of: Quadruped T-Spine Rotations – 8 per side Banded Lat Pulldown – 15 reps Deep Squat to Hamstring Stretch – 10 reps

2 rounds for quality: Banded Glute Bridge (Glute Power & Hip Extension) – 8 reps Explosive KB Swings (Hip Power & Coordination) – 12 reps Explosive Overhead Deadball Slam (Lat & Core Activation) – 6 reps Bent-Over Band Pull-Aparts (Scap & Upper Back Activation) – 15 reps Rest as needed

Barbell Conventional Deadlift

4 x 8

Chin Up

4 x 6

Hand Over Hand Sled Pull

3 x 25

Sumo Stance See Saw Rows

3 x 20

Foam Roller Single Leg RDL

3 x 12

2-3 rounds of: 12 Banded Face Pulls (Upper Back Activation) 500m Row @ RPE 6-7* (Pacing & Efficiency) 30s Rest Record average split pace and SPM (Strokes Per Min) *Review the Row/Ski Pacing document for more info on RPE & Pacing guidance: https://shorturl.at/Hx6sp

Foam Rolling (Calves, Hips, Upper Back) - 3 minutes Contrast Shower (Hot & Cold) (Optional Recovery Method)

2 rounds of: Banded Ankle Distractions (Or without a band) – 10/side (Foot & ankle mobility) Spiderman Lunge + Thoracic Rotation – 5/side (Full-body running mobility) Glute Bridges – 12 reps (Glute & hip activation for endurance posture) A-Skips – 15m (Drills for efficient stride mechanics) High Knees – 15m (Light drill for neural activation)

Part A: 40 min Zone 2 Run Pacing Strategy: Zone 2: Conversational pace (~65-75% HR Max). Part B: Choose One Additional Option Option 1: Highest Incline Treadmill Walk – 10-15 min at fast walking pace (builds posterior chain strength and endurance). Option 2: Bodyweight Running-Focused Circuit 3 Rounds
 Single-Leg Romanian Deadlift to Knee Drive - 8 reps per leg Side-Lying Hip Abductions - 15 reps per side Foam Roller Dead Bug - 6-8 reps per side Single Leg Calf Raises - 10-12 reps per leg

Watch this 5 minute video giving guidance and tips on the SkiErg for training and race day: https://youtu.be/ybldcqOAQfU

2 rounds of: Banded Ankle Distractions - 30 sec/side Cossack Squats – 10 total Weighted Overhead Wall Sit – 30 sec (for wall ball positioning & mobility) Sled Push March (Controlled Tempo) – 10m (Alternative: Bear Crawl KB Drag (Controlled Tempo), 10m) Sled Explosive Start Drill (5m Push) (Alternative: Standing Bike Sprints 15sec) Rest as needed

Assault Bike OR SkiErg 90 sec easy 30 sec moderate 20 sec hard effort 10 sec sprint finish

Focus: Strength endurance & machine efficiency Min 1: 30-40 sec KB Swings (16-24kg for men, 12-20kg for women) Min 2: 30-40 sec KB Goblet Squats (Men: 20-28kg, Women: 16-24kg) Min 3: 30-40 sec SkiErg (Moderate effort, maintain steady pace each round) Min 4: 30-40 sec Sled Drag (Beg: 100% BW, Int: 120-130% BW, Adv 150% BW) (Alternative: 30-40 sec TRX Inverted Walk Backs)