Running WOD Blog

Run

5 x 2k @ M Pace w. 2:00 resting recovery

Find your M pace

 

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Run

8 – 10k (pace & distance on feel)

Find your VDOT E Pace

10 x :10 /:50 @ R Pace

 

Strength

Split Squat 3 x 10 each leg

OHS 3 x 3 @ 70, 80, 90% of your TM

 

Midline

Plank Pose – 4 Points – Elbow stand : 3 x :30 continuous flow

 

Conditioning

3 Round not for time with continuous flow

20 Step up 24″

15 Burpee

10 Thruster

 

 

 

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Run

1h:30m Trail Run

 

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Rest Day

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Run

15k (5k @ Easy Pace, 5k @ Marathon Pace, 5k @ Threshold Pace)

 

Strength

Single Arm DB Press 3 x 10 each arm

Split Squat 3 x 10 each leg

Thruster 3 x 5 @ 65, 75, 85% of your TM

 

Midline

Turkish Get up 5 x 5 each side

 

Conditioning

Sled Push @ 1.5 BW – 5 x 75m  w. 1:30 recovery

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Run

Speed Development

10 x 120m w. 120m walking recovery

5 x 300m w. 100m walking recovery

 

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Run

8-12k (pace & distance on feel)

 

Strength

Bench Press 3 x 5 @ 65, 75, 85% of your TM

DeadLift 3 x 5 @ 65, 75, 85% of your TM

Bent Over Row 3 x 10

 

Gymnastics

Pull up 3 x 10

Russian Twist 25# 3 x 20

 

Conditioning

400m Farmer Walk (10 Burpee each time you put down the KB)

 

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Run

12k Tempo Run

VDOT Calculator

 

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Run

Regeneration Run

8-10k (soft surface, pace & distance on feel)

Finisher

10 x :10 / :50 (comfortably fast)

 

Strength

Push Press 3 x 5 @ 65, 75, 85% of your TM

Front Squat 3 x 5 @ 65, 75, 85% of your TM

 

Gymnastics

Ring Row 3 x 15

TTB (S) 3 x 10

Back Extension 3 x 15

 

Conditioning

400m Walking Lunge

 

Are you a desk jockey?  Check out this T-Spine Mobility video from Dr Chris over at the Long Run Project!

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Run

3h:00 Trail Run

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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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