Running WOD Blog

Special Thanks to Cory Frank for his work on this Black Sheep Endurance Production. Check out coryfrank.com

Contact rich@runningwod.com to host a seminar at your facility.

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BA RUNFAST

http://www.eventbrite.com/e/run-fast-seminar-tickets-13819557669?aff=eorg

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Run

2h:00 Trail Run

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rest day

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Run

10 x 150m (comfortably fast) walking recovery

 

Strength

5 x 3 Press, 2 Front Squat, 1 Clean & Jerk ( increase load each set)

Gymnastics

5 x 20′ L-Sit Rope Climb rest no more than 3:00

Conditioning

10 x :30 max cal airdyne rest 2:00

 

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Run

11 mile Predator Run ( last 4 miles @ M RP)

 

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Run

Regeneration Run

12-15k (pace on feel)

 

Strength

Push Jerk 5 x 2

Deadlift

5 – 5 – 3 – 3 – 2 – 2

Gymnastics

5 x :30 Bridge Hold

Conditioning

12:00

20 Weighted Step Up

20 Double Under

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Run

16 x 100 OTM

1 Mile @ M RP w. 1:00 recovery

12 x 100 OTM

1200m @ 1/2 M RP w. :45 recovery

8 x 100 OTM

800m @ 10k RP w. :30

4 x 100 OTM

400m @ 5k RP

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Run

Regeneration Run

10-12k (pace & distance on feel)

 

Strength

Press 5 – 3 – 2 – 2

Squat 5 – 5 – 3 – 3 – 2 – 2

Gymnastics

Muscle Up 2 OTM for 10:00

Conditioning

5 rounds

15 KB Swing

10 Box Jump

5 Burpee Pull Up

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Run

Regeneration Run

10-12k

Strength

Front Squat 5 x 5

Press 3 x 5

Gymnastics

Handstand Walk 5 x 20″

Conditioning

10:00

20 Unbroken Double Unders

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RunningWOD is an all inclusive online training program for runners looking to take their racing to the next level.  Through years of trial and error as an athlete and coach I have designed a balance training program that incorporates running and strength training by safely balancing volume and intensity.  With over 30 years of running experience RunningWOD provides workouts daily for runners racing at any distance.

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