Running WOD Blog

vailseminar1

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CFPA Flyer

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DownValley1

https://dv-runfast.eventbrite.com

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Cuspis Flyer2

 

https://cuspis-runfast.eventbrite.com

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Run

3 x 2 mile @ M RP w. 3:00 recovery

 

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Run

10-12k (pace & distance on feel)

 

Strength

Clean & Jerk 3 x 3 @ @ 70, 80, 90% of 90% of your 1 RM

 

Gymnastics

Handstand Walk 5 x 20m

Rope Climb 20′ x 5

rest as needed

 

Conditioning

10:00 EMOM

Odd 1:00 5 Deadlift @ 50% of your 1 RM (Plank Pose (elbow stand) with remaining time)

Even 1:00 10 Burpee (Max Dbl Under w. remaining time)

 

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Run

4 x 1k @ T pace w/ 1:00 recovery

3 x 500m w/ 1:00 recovery

1 x 800m

Kingston Athletics

 

Thank you Kingston Athletics and all the Athletes that came out on Sunday for the Run F.A.S.T Seminar!  Best of luck with your training and up coming races.

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Run

Regeneration Run

8-10k (pace & distance on feel)

10 x 100m OTM

 

Strength

 

Press 3 x 3 @ 70, 80, 90% of 90% of your 1 RM

Squat 3 x 3  @ 70, 80, 90% of 90% of your 1 RM

 

Gymnastics

Pull Up 10-10-10(+)

TTB 3 x 10

Hollow Rock 3 x :30

 

Conditoning

20 Box Jump 24″

15 Russian KB Swing

10 OHS @ 50% of your 1 RM

5 HSPU

3 RNFT

 

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Run

3h:00 Trail Run

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Rest Day

SummerTour

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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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