Running WOD Blog

Run

Regeneration Run

12-15k (pace on feel)

 

Strength

Thruster 5 – 3 – 2 – 2 @ 60, 70, 80, 90% of 90% of your 1 RM

 

Gymnastics

GHD Sit up 3 x 25

 

Conditioning

10:00

20 Double Under (unbroken)

5 Burpee each miss

 

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Run

5 x 2k @ M RP w/ 2:00 recovery

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Run

Regeneration Run

8-10k

 

Strength

Push Press 5 – 3 – 2 – 2 @ 60, 70, 80, 90% of 90% of your 1 RM

Front Squat 5 – 3 – 2 – 2 @ 60, 70, 80, 90% of 90% of your 1 RM

 

Gymnastics

Muscle up 3 OTM for 5:00

HSPU 4 OTM for 6:00

 

Conditioning

5 rounds

250m Row

20 Step up 24′

10 Box Jump

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Run

1 x 1600m w 3:00 recovery

1 x 1200m w 2:00 (r)

1 x 800m w. 1:00 (r)

1 x 400m w. 1:00 (r)

1 x 1600m

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Run

Regeneration Run

10-12k (pace & distance on feel)

10 x :15 comfortably fast / :45 active recovery

 

Strength

Press 5 – 3 – 2 – 2 @ 60, 70, 80, 90% of 90% of your 1 RM

Back Squat 5 – 3 – 2 – 2 @ 60, 70, 80, 90% of 90% of your 1 RM

 

Gymnastics

Super Set

Pull up 3 x 7

Ring Row 3 x 13

V up 3 x 15

 

Conditioning

21 – 15 – 9

Wall Ball

Burpee

Cal AirDyne

 

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Run

Regeneration Run

10-12k (pace & distance on feel)

10 x :15 / :45 comfortably fast

 

Strength

Press 5 – 3 – 2 – 2 @ 60, 70, 80, 90% of 90% of your 1 RM

Squat 5 – 3 – 2 – 2 @ 60, 70, 80, 90% of 90% of your 1 RM

 

Gymnastics

8 Pull up (strict) OTM for 10:00

8 Ring Dip OTM for 10:00

 

Conditioning

5 rounds of Cindy (5 pull up, 10 push up, 15 air squat)

2k Row

5 rounds of Cindy

 

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Run

20 mile trail run

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Rest Day

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Run

Regeneration Run

8-10k (pace & distance on feel)

10 x :20 w. 1:00 recovery

 

Strength

Thruster  3 x 5 @ 65,  75, 85% of 90% of your 1 RM

 

Gymnastics

KTE 3 x 15

Ring Row 3 x 15

 

Conditioning

AirDyne 10 x :30 w. 1:30 recovery

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Run

2 x 5 mile w. 5:00 recovery @ M RP

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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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