Running WOD Blog

Run

2h:00 Trail Run

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Rest Day

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Run

Regeneration Run

10-12k (pace & distance on feel)

 

Strength

3 x 10 Banded Good Morning (with hip circle)

Deadlift 5 – 3 – 2 – 2 – 2

 

Gymnastics

3 rounds

Hollow Hold :20

Arch Hold :20

V – Up 10

Reverse Hyper 10

 

Conditioning

4 x’s

100m Farmer Carry 50m left arm, 50m right arm

100m Powler Push

rest 1:30

 

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Run

TurnOver Recovery

10 x 120m w. 120m walking recovery

5 x 200m w 200 meter running recovery

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Run

Regeneration Run

12-15k (pace & distance on feel)

 

Strength

5 x ( Hang Clean, 2 Push Jerk) increase load each set

 

Gymnastics

Pull Up (strict) 3 x 10

GHD Sit Up 3 x 10

 

Conditioning

5 x’s :30 each movement w. 2:00 recovery after each round

Wall Ball

Box Jump (24″ step down)

Assault Bike

Slam Ball

 

 

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Run

10 x 100m OTM

5 x 200m on a 1:30 cycle

2 x 1200m w. 2:00 recovery

1 x 1600m

Congratulations Kelsey Ho on your PR at the Honolulu Marathon 4:09:28!

kelsey

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Run

Regeneration Run

10k

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

Focus should be on mechanics and cadence.

 

Strength

Press 2 – 2 – 2 – 2 – 2

Back Squat 5 – 3 – 2 – 2 – 2

Gymnastics

3 Strict Muscle Up OTM for 7:00

Conditioning

3 rounds

10 BB Thruster

15 Burpee

30 Double Under

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Run

2h:30m Trail Run

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Rest Day

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Run

Speed Development

10 x 150m (50 build, 50 accelerate, 50 coast) w. 150m walking recovery

 

Strength

Back Squat 5 – 5 – 3 – 3 – 2 – 2

Reverse Hyper (sub back extension) 3 x 10

 

Gymnastics

Skin the Cat 5 x 3 w. 3 second pause at the bottom

 

Conditioning

Airdyne 16:00 OTM

Odd 1:00 – 5 KB Swing

Even 1:00 10 Sit up

 

 

 

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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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