Running WOD Blog

Rest Day

ROM WOD or Yoga

Posted in | Leave a comment

Run

Trail Run

Up to 4h:00

Warm down

2 rounds

10 Lateral Lunge

10 Seesaw walk

10 Good morning

 

Posted in | Leave a comment

Strength

Turkish Get up 3 x 5 e/s

KB Manmarker 3 x 5

 

Gymnastics

Rolling Pistol 3 x 10 e/l

Push to Lateral Plank 3 x 10

Russian Twist 3 x 20

 

Conditioning

50m OH Walk

10 BB Roll outs

50 Double Under

5 rounds for movement quality

 

Posted in | Leave a comment

Run

Short Intervals

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

12 x 300m – I pace w. 2:00 recovery

Warm Down

2 miles easy pace + 100 heel pull

2 rounds for movement quality

10 Reverse lunge

10 Prone Plank leg lift

10 Bird Dog

10 Straight leg fire hydrant

Posted in | Leave a comment

Run

Regeneration Run 

10-12k – E pace

Warm down 

2 rounds

Cat/Cow 10

Fire Hydrant 10

Donkey Kick 10

Clam 10

Reverse Clam

 

Posted in | Leave a comment

Strength

Bear Complex 5 x 5

(1 Power Clean 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press)

 

Gymnastics

Scapular Ring Row 3 x 10

Scapular Pull up 3 x 10

Scapular Dead Hang 3 x :30

 

Conditioning

 

Posted in | Leave a comment

Run

Regeneration Run

12-15k – E Pace

8 x 100m w. 100m walking recovery

 

Warm Down

2 rounds

Good Morning 10

Seesaw Walk 10 e/l

Cat / Cow 10

Bird Dog 10

Knee Circles 10

Product-whole-space

Mark your Calendars!!!  Weston Pass Hut Runderlust July 28 – 31 2017

Stay tuned for more details later this week.

Posted in | Leave a comment

Rest Day

Posted in | Leave a comment

Run

Trail Run

Up to 3h:00

Do not exceed aerobic threshold (180 – age = threshold HR)

Posted in | Leave a comment

Strength

Complex 5 x 3

1 Rep = 2 Row, 2 Hang Power Clean, 2 Push Press, 2 Front Squat

Rest 1:30 between sets

 

Gymnastics

Super Set / 5 rounds

5 HSPU

2 Rope Climb 20′

rest 2:00 between sets

 

Conditioning

4 Rounds for movement quality

5om Farmer Carry AHAP

30 Russian KB Swing

10 Sand Bag Shoulder

F L O W-2

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 35 years of running experience RunningWOD provides workouts daily for runners racing at any distance.

Friends of RW

Shroom TECH Sport by Onnit