Running WOD Blog

Rest Day

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Run

Regeneration Run

10k (pace on feel)

2 x :30 w/ 1:00 recovery

2 x 1:00 w. 1:00 recovery

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Run

Speed Turnover

12 x 120m

4 x 400m @ 10k RP w / 1:00 recovery

 

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Run

Regeneration Run

10k (pace on feel)

10 x :10 / :50

 

Strength

Thruster 3 x 5 @ 60% of 90% of your 1 RM

 

Gymnastics

Pull up 10 – 10 – 10(+)

HSPU 5 – 5 – 5(+)

KTE 3 x 10

 

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Run

6 x 800m w. 1:30 recovery

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Run

Regeneration Run

10k (pace on feel)

10 x :10 / :50

 

Strength

Press 3 x 5 @ 60% of 90% of your 1RM

Squat  3 x 5 @ 60% of 90% of your 1RM

 

Gymnastics

Pull up 10 – 10 – 10(+)

V-Up 3 x 10

Reverse Hyper 3 x 10

 

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Run

15 mile Trail Run

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Rest Day

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Run

Regeneration Run

10-12k (pace & distance on feel)

 

Strength

Thruster 3 x 5 @ 60% of 90% of your 1 RM

Split Squat 3 x 5 each leg

Reverse Hyper 3 x 10

 

Gymnastics

HSPU 3 x 10

KTE 3 x 10

Hollow Rock 3 x :30

kingston

 

Sunday May 17 Kingston Athletics

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Run

6 x (1k / 200m – Recovery :30 / 2:00)

SummerTour

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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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