Running WOD Blog

Run

Regeneration Run

10-12k (pace & distance on feel)

 

Strength

Press 3 x 5

Power Clean 3 x 5

 

Gymnastics

Pull up / Ring Dip (super set) 10 – 10 – 10(+)

 

Conditioning

1k Row (10 Burpee Box Jump every 15 strokes)

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Run

2h:00 Trail Run

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Rest Day

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Run

Regeneration Run

12 – 15k (pace & distance on feel)

 

Strength

Hang Power Clean 5 – 3 – 2 – 2 @ 60, 70, 80, 90% of your 1 RM

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

 

Gymnastics

3 Strict Muscle up OTM for 10:00

 

Conditioning

AMRAP 10:00

20 OH Walking Lunge

10 Box Jump

2 Rope Climb 20′

 

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Run

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

 

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Run

Regeneration Run

10 – 12k (pace & distance on feel)

 

Strength

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

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

 

Gymnastics

Ring Row 3 x 15

GHD Sit Up 3 x 20

 

Conditioning

AMRAP 2 x 5:00 w. 2:00 recovery

10 TTB

10 Wall Ball

20 Double Under

IMG_2162Congratulations Greg! and thank you for letting me be a part of your 2015 Leadville 100 Trail Run.  You Sir are one tough SOB, #Respect Greg slipped in in 29 hours and 30ish+ minutes.  Greg and I met at last years race staying at the same Air B-n-B, he didn’t have a crew and I have a fractured 5th Metatarsal (aka the Dreaded Jones Fracture.). Add in the Fresh Prince James of 1512 and this is what you end up with a day later.  Crewing was a great experience, I look forward to doing it more often. If you are running an Ultra and are in need of a crew member or crew chief let me know.  #havegunwilltravelMr. T

 

 

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Run

Intervals – Split 1500m

5 x (1k / 500m)

1k @ T Pace w. 1:00 recovery / 500m @ 5k pace w. 3:00 recovery

 

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Run

Speed Development

6 x 150m

6 x 50m

6 x 120m

all with full recovery

 

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

Pull up 10 – 10 – 10(+)

V- Up 10 – 10 – 10(+)

 

Conditioning

1K Row

100m Farmer Cary

50 Double under

40 Air Squat

30 Sit up

20 Russian KB Swing

10 Burpee Box Jump

BA FALL 2015

 

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Run

1h:30m Trail Run

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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 30 years of running experience RunningWOD provides workouts daily for runners racing at any distance.

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