Running WOD Blog

Run

8 Miles @ M Pace

M Pace

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Run

Regeneration Run

8-10k (pace & distance on feel)

5 x :30 comfortably fast / 2:00 running recovery

 

Strength

Floor Press 3 x 3 @ 70, 80, 90% of your TM

Sumo Deadlift  3 x 3 @ 70, 80, 90% of your TM

 

Midline

Contralateral DeadBug 3 x 10

Glute Bridge 3 x 15

Russian Twist 3 x 20

 

Conditioning

10:00 AirDyne

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Run

1h:30 trail run

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Rest Day

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Run

15k (pace on feel)

 

Strength

Kneeling S arm DB Press 10 – 8  – 6

Split Squat 10 – 8 – 6

 

Gymnastics

Pull up 3 x 10

GHD sit up 3 x 20

 

Conditioning

2k row

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Run

6 x 1 mile @ M Pace

Marathon Pace

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Run

Regeneration Run

10-12k (pace & distance on feel)

 

Strength

Good Morning 10 – 8 – 6

DB Row 10 – 8 – 6

 

Gymnastics

Ring Row 3 x 15

TTR 3 x 10(s)

 

Conditioning

3 Rds

3 Rope Climb 20′

15 Russian KB Swing

30 Step up 20″

 

 

 

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Run

12 x 300m @ I Pace w. 1:2 recovery

I Pace Calculator

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Run

Regeneration Run

8-10k (pace & distance on feel)

5 x :30 w/ 2:00 running recovery

 

Strength

Front Squat 3 x 5 @ 65, 75, 85% on your TM.

Lateral Lunge 3 x 5

 

Gymnastics

Ring Push up 3 x 10

Hollow Hold 3 x :30

Back Extension 3 x 15

 

Conditioning

Accumulate 10:00 Jump Rope

single under

double under

running

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Run

3h:00 Trail Run

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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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