Running WOD Blog

Run

Regeneration Run

10-12k E pace

 

Strength

Press 5 x 3 – 60, 70×2, 80×2 of your TM

Deadlift – 60, 70×2, 80×2 of your TM

 

Gymnastics

Scapular Ring Rows 5 x 10

Back Extension 5 x 15

 

Trunk

Supine Plank Leg Lift 5 x 10 (each leg)

V-Up 5 x 12

 

Conditioning

10:00 AMRAP

20 Double Under

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Run

Tempo Run 

Warm up

100 heel pull, lunge matrix, 2 miles E pace + form drills

1h:00 M pace

Warm down

2 miles E pace + 100 heel pull

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Run

Regeneration Run 

10-12k @ E pace

8 x 100m w. 100m walking recovery

 

Optional 2nd Run

8k @ E pace

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Run

Timed Intervals 

Warm up 

100 heel pull, lunge matrix, 2 miles @ E pace + form drills

3 x 10:00 T pace w. 3:00 recovery

2 x 5:00 T pace w. 1:00 recovery

10 x 1:00 T pace w. descending/ascending recovery by :10 starting w. 1:00 when you get to :10 work your way back up the ladder.

Warm Down 

2 miles @ E pace + 100 heel pull

 

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Run

Regeneration Run

8-12k @ E pace

8 x 100m w. 100m walking recovery

 

Strength

Thruster 5 x 5 @ 50, 60×2, 70% x2 of your TM

Bent Over Row 5 x 10

Tricep Extension 5 x 10

 

Gymnastics

Pull up 5 x 10

TTB(s) 5 x 10

 

Trunk

Quadrilateral Deadbug 5 x 20

Lateral Plank Leg Lift 5 x 10 (each side)

 

Conditioning

Sledge Hammer 5 x 1:00 w. 2:00 recovery

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Run

Long Run

2h:00 @ E pace

8 x 100m hill sprints

 

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Rest Day

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Run

Regeneration Run

10-12k @ E pace

 

Strength

Front Squat 5 x 5 @ 50, 60 X 2, 70% x 2 of your TM

Russian KB Swing AHAP 5 x 15

 

Gymnastics

Scapular Pull up 5 x 5 w. :05 hold at retraction

Ring Row 5 x 15

 

Trunk

V-Up 5 x 12

Glute Bridge 5 x 20 w. hip circle

 

Conditioning

Tire Flip 5 x 20 w. 2:00 recovery

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Run

Warm up

100 heel pull, lunge matrix, 2 miles @ E pace + form drills

Tempo Run

12k @ M pace 5:00 recovery

2 x 1k @ T pace w. 1:00 recovery

Warm Down

2 miles @ E pace + 100 heel pull

 

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Run

Regeneration Run

10-12k @ E pace

8 x 100m w. 100m walking recovery

 

Optional 2nd Run

8k @ E pace

 

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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 35 years of running experience RunningWOD provides workouts daily for runners racing at any distance.

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