Running WOD Blog

Trail Run

2h:30 – E pace

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Rest Day

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Run

Easy Pace

12-15k

8 x 100m w. 100m walking recovery

 

Strength

Press 5 x 5

Box Squat 5 x 5

Reverse Hyper 5 x 10

 

Gymnastics

Ring Row 5 x 10

GHD Sit up 5 x 20

Quadrilateral Deadbug 5 x 20

 

Conditioning

400m Walking Lunge

10 Burpee OTM for 10:00 – max double under with remaining time. rest 1:00 if you reach failure

 

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Run

warm up : 100 heel pull, lunge matrix, 2 miles easy pace, + from drills

5k – M Pace 3 minutes recovery

3 x 1 mile – T pace w. 2:00 recovery

warm down : 2 miles easy pace, lunge matrix, + 100 heel pull

 

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Run

Easy Pace

10-12k

 

Optional 2nd run

Easy Pace

8-10k

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Run

warm up : 100 heel pull, lunge matrix, 2 miles easy pace, + form drills

Speed Development

6 x 150m

6 x 50m

6 x 100m

all with 1:1 walking recovery

warm down : 2 miles easy pace, lunge matrix, 100 heel pull

 

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Run

Easy Pace

12-15k

8 x 100m w. 100m walking recovery

 

Strength

Split Squat 5 x 5

DB Row 5 x 5

Reverse DB Fly 3 x 10

 

Gymnastics

Pull up 5 x 10

TTB (s) 5 x 10

Hollow Rock 5 x 20

Lateral Plank 5 x 10 e/l

Single Leg Glute Bridge 5 x 10 e/l

 

Conditioning

Farmers Carry 5 x 100m – 50m each arm as heavy as possible

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Run

Trail Run

2h:30m – E pace

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Rest Day

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Run

Intervals

warm up : 100 heel pull, lunge matrix, 2 miles E pace + form drills

6 x 600m – I pace w. 400m running recovery

warm down: 2 miles E pace, lunge matrix, 100 heel pull

 

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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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