Endurance Training Cycle Phase 1 – Microcycle 2 – Friday11 mile run at 80% max HR w/1-minute plank every mile.BreakdownThis run should be just past the point of being uncomfortable and the planks will suck. The planks don’t have to be exactly on the mile, just make sure you have 11 total minutes by the […]

Endurance Training Cycle Phase 1 – Microcycle 2 – ThursdaySquat 2 x 5 @ same weight as last set MondayDeadlift 1 x 5 @ 80%Deadlift 5 x 1 @ progressive from the previous wait to heavy as possibleBench 1 x 5 @ 80%Bench 5 x 1 @  building up from previous weight to as heavy […]

Endurance Training Cycle Phase 1 – Microcycle 2 – Wednesday Easy 8 Mile run Breakdown Pretty straightforward.

Endurance Training Cycle Phase 1 – Microcycle 2 – Tuesday Rest day! No run today, use today to refresh and recharge

Endurance Training Cycle Phase 1 – Microcycle 2 – Monday Squat x 3 @ 90% 1RMSquat x 8 @ 75% 1RMSquat x 5 @ 80% 1RM Press x 3 @ 90% 1RMPress x 8 @ 75% 1RMPress x 5 @ 80% 1RM Weighted Pullups x 3 @ 90% 1RMWeighted Pullups x 8 @ 75% 1RMWeighted […]

Endurance Training Cycle Phase 1 – Microcycle 1 – Sunday While today is a rest day, I’m calling it an active recovery day. Only because, with the increase in mileage it’s really important to keep your legs moving. Nice and easy, this could even be a walk, just make sure you move your legs. If […]

Endurance Training Cycle Phase 1 – Microcycle 1 – Saturday 16 mile run Breakdown So, this is a pretty long run, eat the same as during the run, keep it nice and easy and find similar terrain to what the race is like.

Endurance Training Cycle Phase 1 – Microcycle 1 – Friday 3 mile hard run. 9 minutes of planking Breakdown The run is going to be as hard as you can, If you don’t want to collapse when you finish you did it wrong. For the planks, it doesn’t matter and what reps can you do […]

Endurance Training Cycle Phase 1 – Microcycle 1 – Thursday Squat 2 x 5 @ same weight as last set Monday Deadlift 1 x 5 @ 80% Deadlift 5 x 1 @ progressive from the previous wait to heavy as possible Bench 1 x 5 @ 80% Bench 5 x 1 @  building up from […]

Endurance Training Cycle Phase 1 – Microcycle 1 – Wednesday Rest day! Breakdown It might be good to go on a walk, or if you have a place to swim go swimming. Yesterday was the first longer run during a weekday. These runs are going to increase in length and eventually will be split between […]