Running WOD Blog

Run

Regeneration Run

10-12k @ E pace

8 x 100m w. 100m walking recovery

 

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Run

Regeneration Run

8-10k @ E pace

 

Strength

OHS 5 x 5

3 sets @ 50% 1 @ 60, 1 @ 70% of your TM

Russian KB Swing 5 x 15

Turkish Get up 5 x 5 each side

 

Gymnastics

Muscle up 3 (strict) OTM for 8:00

Box Jump 24″ 5 OTM for 10:00 (step down)

Back Extension 3 x 15

Glute Bridge 3 x 20

 

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Run

Intervals

warm up

100 heel pull, lunge matrix, 2 miles @ E pace + form drills

6 x 75m w. 75m walking recovery.

6 x 300m

6 x 100m OTM

6 x 200m w. 2:00 full recovery

all @ I pace

E & I pace calculator

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Run

Long Run – Trail Run

3h:oo @ E pace or maximum aerobic HR

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Rest Day

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Run

Regeneration Run

12-15k @ E pace

8 x 100m w. 100m walking recovery

 

Optional PM Run

8-10k @ E pace

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Run

Regeneration Run

12-15k @ E pace

 

Strength

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

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

OH Reverse Lunge 3 x 5

 

Gymnastics

Ring Dip 3 x 12

V-up 3 x 12

Push up 3 x 15

Contralateral Deadbug 3 x 12

Glute Bridge 3 x 20

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Run

Intervals M + T paces

100 heel pull, 2 miles @ E pace + form drills

2 x 2 miles @ M pace w. 2:00 recovery

2 x 1 mile @ T pace w. 1:00 recovery

2 mile cool down + 100 heel pull.

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Run

Speed Development

100 heel pull, 2 miles @ E pace + form drills

10 x 120m w. 120m walking recovery

5 x 300m w. 1:30 recovery

2 mile cool down + 100 heel pull

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Run

Regeneration Run

10-12k @ E pace

8 x 100m w. 100m walking recovery

 

Strength

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

Russian KB Swing 3 x 15

DB Row 3 x 5 each arm

 

Gymnastics

Pull up(s) 3 x max rep

Quadrilateral Deadbug 3 x 20

Hollow Rock 3 x 20

Lateral Lunge 3 x 10

 

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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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