Running WOD Blog

Congratulations and Good Luck to all running the 118th Boston Marathon.

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images

 

photo

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Run

8k finishing with 4 x :30 @ M RP w. 1:30 rest

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Rest Day

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Run

Regeneration Run

10-12k (pace on feel)

 

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Run

2 x 2 miles @ M RP w. 2:00 recovery

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Run

Regeneration Run

10-12k (pace on feel)

Strength

Deadlift

@ 40% of 1RM 3 OTM for 7:00

Gymnastics

5 x 1 Rope Climb 20′ in L Sit

Hollow Rock 5 x :30

 

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Run

Intervals

3 x (200, 300, 400) recovery 1:1

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Run

Regeneration Run

8-10k (pace & distance on feel)

10 x :10/:50

Strength

Front Squat

5 – 5 – 3 – 3 -2 – 2

Gymnastics

Muscle up 6 x 2 (strict)

GHD Sit up 4 x 15

Conditioning

5:00 AMRAP

10 Double Under (unbroken)

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Run

15 miles

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Rest

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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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