Running WOD Blog

Run

2h:30m Trail Run @ E Pace

 

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Rest Day

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Run

AM. 8-10k @ E Pace

6 x 100m w. 100m walking recovery.

 

PM. 12-15k @ E Pace

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Run

Regeneration Run

10-12k @ E Pace

 

Strength

Banded Good Morning 3 x 10

Lateral Step up 3 x 10 each leg

DB Row 3 x 10

Lateral Shoulder Raise 3 x 10

 

Gymnastics

Ring Row 3 x 15

Muscle Up (s) 3 x 5

Back Extension 3 x 15

 

Closer

Farmer Carry 3 x 100m (single arm carry 50m each arm) w. 2:00 recovery

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Run

12k @ M Pace

M Pace

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Run

6 x 800m @ R Pace w. 3:00 recovery

4 x 400m @ I Pace

VDOT Calculator

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Run

Regeneration Run

15k @ E Pace

6 x 100m

 

Strength

Goblet Squat 3 x 12

Russian KB Swing 3 x 20

 

Gymnastics

HSPU 3 x 10 (s)

Pull up 5 x 5 (:05 pause over the bar, :05 pause at 90*, :05 pause at the bottom)

 

Closer

3 x 100m Sled Pull w. 1:30 recovery

 

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Run

2h:00 Trail Run

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Rest Day

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Run

AM. 8-10k @ E Pace

 

PM. 12-15k @ E Pace

6 x 100m w. 100m walking recovery

E Pace

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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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