Running WOD Blog

Run

Short Intervals

Warm up: 100 heel pull, lunge matrix, 2 miles easy pace + form drills.

12 x 300m @ I pace with 2:00 recovery

Warm down: 2 miles  easy pace + 100 heel pull

Walking lunge 2 x 30

Lateral Lunge 2 x 10 e/l

Seesaw walk 2 x 10 e/l

Glute Bridge 2 x 15

 

 

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Strength

Thruster 3 OTM for 10:00 @ 40-50% of your TM

Reverse Hyper 3 x 15

 

Gymnastics

Pull up 3 x max reps (strict)

KTE 3 x 15 (strict)

Glute Ham Raise 3 x 10

 

Conditioning

4 round for quality movement and posture

15 Sand Bag shoulder

50m Sand Bag Carry

10 Burpee

40 Double Under

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Run

Trail Run

1h:00 Easy pace

Warm down

3 x 30 walking lunge

3 x 10 banded fire hydrant

3 x 10 prone plank leg lift

3 x 10 lateral plank knee to elbow

 

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Run

Trail Run

12-14 miles

Warm down

Lateral Lunge 3 x 10

Reverse Lunge 3 x 10

Push up 3 x 15

Donkey Kick 3 x 10

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Rest Day

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Run

Regeneration Run 

8-10k – E pace

6 x 100m w. 100m walking recovery

Warm down

Plank Pose 4 points (prone, lateral, supine, lateral) 3 x :20

Single Leg Glute Bridge 3 x 10 e/l

Clam Shell (banded) 3 x 10

 

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Run

Speed Development

Warm up

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

10 x 150m w. 150m walking recovery

5 x 300m – T pace w . 1:00 recovery

Warm down 

2 miles E pace, lunge matrix, 100 heel pull

Quadrilateral Deadbug 3 x 10

Prone Plank Leg Lift 3 x 10 e/s

Bird Dog 3 x 10

Lateral Plank 3 x 10 e/l

 

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Strength

Split Squat 5 x 5

 

Gymnastics

Pull up 3 x max rep

TTB (s) 3 x 10

Back Extension 3 x 15

 

Conditioning 

AMRAP 10:00

Deadlift 5 @ 60% of your TM

10 Burpee Box Jump 24″

50 Double Under

 

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Run

Regeneration Run

8-10k – E pace

6 x 100m w. 100m walking recovery

Warm down

Contralateral Deadbug 3 x 10

Fire Hydrant (banded) 3 x 10

Knee Circles 3 x 10 b/l, b/d

Push up to Lateral Plank 3 x 10

 

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Rest Day

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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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