Running WOD Blog

Run

Intervals

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

2 x 2 mile @ M pace w/ 2:00 recovery

6 x 400m @ I pace w/ 400m running recovery

Warm Down : 2 miles E pace, 100 heel pull, lunge matrix

GHFM

Tonight

Flash Mob Memorial Marathon Training

Gorilla Hill – NW 40th & Shartel – OKC

6:30pm

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Run

Regeneration Run

8-10k Aerobic Threshold

4 x 300m @ I pace w. 300m running recovery

Warm Down

Lateral Lunge 2 x 10 e/l

Push up to Lateral Plank 2 x 10 e/s

Lateral PlankLeg Lift 2 x 10 e/l

Clam 2 x 10

Contralateral Deadbug 2 x 10

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Strength

Split Squat 3 x 5 e/l

Back Squat 3 OTM for 10:00 @ 50-55% of TM

 

Gymnastics

Muscle up 5 x 3

Reverse Hyper 5 x 10

 

Conditioning

3 rounds for  movement quality

100 Double Under Buy in then

10 Stone Shoulder

50m Sand Bag Carry

100 Double Under Cash Out

 

F L O W-2

Monday’s 6:30a.

Tuesday’s 6:30p

OKC Memorial Marathon 10 & 20 class packages available.

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Run

Trail Run

1h:30m @ Aerobic Threshold

Warm Down

Walking Lunge 2 x 20

Seesaw Walk 2 x 10

Donkey Kick 2 x 10

Fire Hydrant 2 x 10

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Rest Day

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Run

Regeneration Run 

12-15k @ E pace

8 x 100m w/ 100m walking recovery

Warm Down 

Quadrilateral Deadbug 20

V-Up 2 x 10

Donkey Kick 2 x 10

Sit up 2 x 10

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Strength

Box Squat 3 x 5 @ 55, 65, 75% of TM

Front Rack Lunge 3 x 5 (e/l ) (45-65#)

 

Gymnastics

HSPU 5 OTM for 10:00

L Sit :20 OTM for 5:00

 

Conditioning

3 rounds for movement quality

Russian KB Swing – 20

Burped Box Jump 24″ – 20

 

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Run

Intervals

Warm up

100 Heel pull, Walking lunge 10 e/l, Lateral Lunge 10 e/l, Reverse Lunge 10 e/l,  2 miles E pace + form drills

5 x 1k @ T pace  w/ 1:00 recovery

800m E pace

5 x 200m @ I pace w. 200m running recovery

Warm down

2 miles @ E pace, 100 heel pull, Seesaw walk 10 e/l, Knee circles 10 e/l, Straight leg fire hydrant 10 e/l, Lateral plank knee to elbow 10 e/s

 

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Strength

Good Morning 3 x 5

Split Squat 3 x 5 e/l

 

Gymnastics

Scap Rows 3 x 15

Scap pulls 3 x 10

 

Conditioning

Double Under 100 – 90 – 80… 20 – 10

Stone Shoulders 10 – 9 – 8… 2 – 1

 

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Run

Trail Run 

Up to 2h:30m Aerobic Threshold Pace (180 (-) your age)

Warm Down

Reverse Lunge 2×20

Seesaw Walk 2 x 10 e/l

Heel Pull alt 50 e/l

Glute Bridge 2 x 15

Reverse Clam 2 x 10

elbert

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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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