Running WOD Blog

Run

5 x 2k @ M RP w. 2:00

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Run

Regeneration Run

10-12k

Strength

Romanian Deadlift

5 – 3 – 2 – 2

Gymnastics

Shoulder Taps (opposite side) 5 x 10

Conditioning

21-15-9

Burpee

Wall Ball

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Run

Speed Development

10 x 150m w. 150m walking recovery

5 x 300m w. 100m running recovery

BA RUNFAST

Reserve you spot in Lancaster!

http://www.eventbrite.com/e/run-fast-seminar-tickets-13819557669?aff=eorg

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Run

Regeneration Run

10-12k (pace & distance on feel)

10 x :10/:50 (work/rest)

 

Strength

Push Jerk 3 – 3 – 3

Back Squat 5 – 3 – 2 – 2

Gymnastics

Pull up 5 x 8

Prone Plank (Hands) 5 x :30

Conditioning

2 x 8:00 w. 2:00

5 Front Squat

10 Push up

400m Airdyne

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Special Thanks to Cory Frank for his work on this Black Sheep Endurance Production. Check out coryfrank.com

Contact rich@runningwod.com to host a seminar at your facility.

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BA RUNFAST

http://www.eventbrite.com/e/run-fast-seminar-tickets-13819557669?aff=eorg

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Run

2h:00 Trail Run

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rest day

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Run

10 x 150m (comfortably fast) walking recovery

 

Strength

5 x 3 Press, 2 Front Squat, 1 Clean & Jerk ( increase load each set)

Gymnastics

5 x 20′ L-Sit Rope Climb rest no more than 3:00

Conditioning

10 x :30 max cal airdyne rest 2:00

 

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Run

11 mile Predator Run ( last 4 miles @ M RP)

 

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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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