Running WOD Blog

Run

Regeneration Run

5 – 8k (pace & distance on feel)

10 x :15 / 1:00

 

Strength

KB Swing 3 x 15

 

Gymnastics

Pull up 3 x 10

Ring Dip 3 x 10

GHD Sit up 3 x 15

 

Posted in | Leave a comment

Run

26.2!

Posted in | Leave a comment

Rest Day

Posted in | Leave a comment

Run

Regeneration Run

10k (pace on feel)

2 x :30 w/ 1:00 recovery

2 x 1:00 w. 1:00 recovery

Posted in | Leave a comment

Run

Speed Turnover

12 x 120m

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

 

Posted in | Leave a comment

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

 

Posted in | Leave a comment

Run

6 x 800m w. 1:30 recovery

Posted in | Leave a comment

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

 

Posted in | Leave a comment

Run

15 mile Trail Run

Posted in | Leave a comment

Rest Day

Posted in | Leave a comment

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.

Friends of RW

Shroom TECH Sport by Onnit