Running WOD Blog

Run

AM.  8-10k @ E Pace

6 x 100m w. 100m walking recovery

 

PM.  10-12k @ E Pace

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Rest Day

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Run

Regeneration Run

12-15k @ E Pace

 

Strength

DL Row 3 x 10

Deadlift 3 x 5 @ 50, 60, 70% of your TM

Split Squat 10-8-6

 

Gymnastics

Ring Row 3 x 15

Contralateral Deadbug 3 x 15

OH Walking Lunge 3 x 12

 

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Run

1 mile warm up + form drills

8k @ M Pace

1 mile @ T Pace

1 mile @ M Pace

 

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Run

2 mile warm up + form drills

4 x 100m strides with 100m walking recovery

5 x 1k @ I Pace w. 2:00 recovery

6 x 400m @ R pace w 400m running recovery

 

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Run

Regeneration Run

12-15k @ E Pace

6 x 100m w. 100m walking recovery

Strength

Press 3 x 5 @ 60, 70, 80% of your TM

Front Squat @ 60, 70, 80% of your TM

Russian KB Swing 3 x 20

Gymnastics

Pull up 5 x 5 w. :05 pause; chin over the bar, hanging at 90*, at the bottom w. cap retraction

Dip 3 x 12

Back Extension 3 x 15

Quadrilateral Deadbug 3 x 15

Racked Lateral Lunge 3 x 10

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Run

2h:30m Trail Run @ E Pace

 

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Rest Day

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Run

AM. 8-10k @ E Pace

6 x 100m w. 100m walking recovery.

 

PM. 12-15k @ E Pace

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Run

Regeneration Run

10-12k @ E Pace

 

Strength

Banded Good Morning 3 x 10

Lateral Step up 3 x 10 each leg

DB Row 3 x 10

Lateral Shoulder Raise 3 x 10

 

Gymnastics

Ring Row 3 x 15

Muscle Up (s) 3 x 5

Back Extension 3 x 15

 

Closer

Farmer Carry 3 x 100m (single arm carry 50m each arm) w. 2:00 recovery

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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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