Tuesday 8/13/13

Core
2 X 10
Plank
Side Plank
Bridge
Bird Dog

Speed
2 Sets
Rest/Walk half of run time
Run 4-3-2-1 minutes
Run for total distance.

Tuesday 6/11/13

5 X 1000 @ 10K pace
Run full 800 plus one time around the gym building.

10-20 burpees between runs.

100 bicycle kicks w/ deflated ball

Tuesday 3/12/13

Half and Ultra

5 minute jump rope...work on single leg, running and double unders.
Dynamic stretch

5-10 minutes EZ
2-3 X 12 minute tempo...
You can also pick a distance and try to hit it both times (1M, 1.5M, 2M).  Push yourself on these runs. 
5-10 minutes EZ

Strength
5 X 5 front squats...work on range of motion. No need for heavy weight or weight at all.  See VIDEO and scroll down to front squat.

Static stretch and foam roll.