Running WOD Blog

Run

Regeneration Run

8-10k @ E Pace

 

Strength

Incline DB Bench 10-8-6

Banded Good Morning 3×10

Suit Case DL 10-8-6

Step Up 24″ 3 x 10 each leg

 

Midline

Contralateral Deadbug 3 x 15

Glute Bridge 3 x 15

Lunge Twist 3 x 10 each leg

Supine Plank Elbow Stand 3 x :20

 

Gymnastics

Pull up 3 x 10 (s)

Hollow Rock 3 x 20

 

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Run

Marathon Intervals

2 x 3200m @ M Pace w. 2:00 recovery

Marathon Pace

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Run

Threshold & Repetition Intervals

1 x (1600, 1200, 800, 1200, 1600) at T Pace w.1:30 recovery

5 x 400m @ R Pace w. 2:00 recovery

VDOT Calculator

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Run

Regeneration Run

12-15k @ E Pace

VDOT Calculator

 

Strength

DB Press 10-8-6

DB Row 10-8-6

Reverse Fly 10-8-6

Split Squat 10-8-6

Lateral Step up 10-8-6

 

MidLine

TTB (s) 3 x 10

Quadrilateral DeadBug 3 x 15

Lateral Plank Elbow Stand 3 x :30

Single Leg Glute Bridge 3 x 10

 

Gymnastics

Ring Row 3 x 15

HS Hold 5:00 (10 V-up each time you break from the wall)

 

 

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Rest Day

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Run

2h:00 Trail Run

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Run

AM. 8k @ E pace

PM. 12k @ E pace for 4 miles, M Pace for final 3 miles

VDOT Calculator

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Run

Regeneration Run

8-10k @ E Pace

 

Strength

BB Row 5 x 5 w. :03 pause

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

Walking Lunge 3 x 20

 

Midline

Quadralateral DeadBug 3×15

Glute Bridge 3 x 15

Lateral MedBall Toss 3 x 10 each side

 

Gymnastics

Muscle Up (s) 3 OTM for 8:00

 

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Threshold Run

20:00 @ T Pace

6 x 300m @ I Pace w. 2:00 recovery

VDOT Calculator

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Run

Repetition Intervals

6 x 600m w. 1:2 recovery

R Pace

 

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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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