Story · Run
Gold march
12 km
Book
Part I
Become capable of going anywhere, anytime.- 02The animal that left Africa
- 03The people who never stopped
- 04Modernity made movement optional
- 05We built furniture that shortened us
- 06The machines took the heavy lifting
- 07Endurance used to come free
- 08One body, three layers
- 09Your mind comes with you
- 10Nature is the point
- 11You need somewhere to go
- 12Every moment becomes better
Part II
Move well through the worldPart III
How you train for itPart IV
Keep moving- 23Four efforts, four purposesComing soon
- 24Build the roadsComing soon
- 25Raise the effort you can sustainComing soon
- 26Turn up the pumpComing soon
- 27Practise producing speedComing soon
- 28Your breathing gives the effort awayComing soon
- 29How long could you hold this?Coming soon
- 30Learn what hard feels likeComing soon
- 31Learn to feel the right effort by heart rate
Part V
The body at work
- 32Let the downhill flowComing soon
- 33Find room for your strokeComing soon
- 34Stay comfortable on the bikeComing soon
- 35Climb with your whole bodyComing soon
- 36Carry what you needComing soon
- 37Find your stride after the bikeComing soon
Part VI
Make it a practice
- 38The right work for the momentComing soon
- 39More is something you earnComing soon
- 40Keep your movement when you get tiredComing soon
- 41Give the work what it needsComing soon
- 42Begin again from where you areComing soon
Part VII
Nutrition for endurance athletes- 43Eat food, not nutrients
- 44Starch fuels the long daysComing soon
- 45Protein that rebuilds, cooked so you want itComing soon
- 46Salt what you sweatComing soon
- 47Flavour keeps you eatingComing soon
- 48Twenty minutes from the door to the plateComing soon
- 49Let the pot cook while you trainComing soon
- 50A kitchen that keeps up with trainingComing soon
- 51Long days need food on the moveComing soon
- 52Homemade sports drink
Part VIII
Choose a challenge- 53A challenge gives the days direction
- 54Your current rung countsComing soon
- 55The conditions are part of the challengeComing soon
- 56Running challengesComing soon
- 57Swimming challengesComing soon
- 58Cycling challengesComing soon
- 59Swimrun challengesComing soon
- 60Aquabike challengesComing soon
- 61Brick challengesComing soon
- 62Triathlon challengesComing soon
- 63Let the terrain choose the movementComing soon
- 64Keep your reach — the overhead squatComing soon
- 65Be strong off the straight line — the CossackComing soon
- 66Control the body over one foot — the pistol squatComing soon
- 67Hang, fold and control — toes-to-barComing soon
- 68Keep extension under load with the long-stance split squatComing soon
- 69Get down and up again under control — the continuous get-upComing soon
- 70Carry the weight with you — the sustained holdComing soon
- 71There is life after the finishComing soon
Workouts
Part IX
Running workoutsPart X
Running drillsPart XI
Swim workoutsPart XII
Swim drillsPart XIII
Cycling workoutsPart XIV
Kettlebell routinesPart XV
Kettlebell exercises- 112Alternating Dead Snatch
- 113Alternating One-Arm Swing
- 114Clean
- 115Cossack Squat
- 116Double Push Press
- 117Forward Leap
- 118Goblet Squat
- 119Halo
- 120Heels-Elevated Squat
- 121High Pull
- 122Loaded Walk
- 123Overhead Carry
- 124Rack Carry
- 125Rotational Clean
- 126Suitcase Carry
- 127Swing
- 128Turkish Get-Up
- 129Vertical Jump
- 130Windmill
Part XVI
Yoga routinesPart XVII
Yoga poses- 141Bear Sit-Through
- 142Bird Dog
- 143Bridge
- 144Bridge and Turn
- 145Butterfly
- 146Chair
- 147Child's Pose
- 148Cobra
- 149Corpse
- 150Crescent Lunge
- 151Cross-Body Reach
- 152Downward-Facing Dog
- 153Halfway Lift
- 154Happy Baby
- 155Hero
- 156Hollow Hold
- 157Knees to Chest
- 158Locust
- 159Low Lunge
- 160Mountain
- 161Pigeon
- 162Plank
- 163Puppy
- 164Pyramid
- 165Reverse Warrior
- 166Revolved Lunge
- 167Seated Fold
- 168Side Lunge
- 169Side Plank
- 170Single-Leg Bridge
- 171Sphinx
- 172Squat
- 173Standing Forward Fold
- 174Supine Twist
- 175Thread the Needle
- 176Three-Legged Dog
- 177Toe Squat
- 178Triangle
- 179Upward Salute
- 180Warrior I
- 181Warrior II
- 182Warrior III
- 183Wide Split
- 184Wide-Leg Forward Fold
- 185World's Greatest Stretch