Running WOD Blog

Run

1h:30m Trail Run

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Rest Day

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Run

Regeneration Run

12-15k (pace & distance on feel)

Strength

Push Press 3 x 5 @ 65, 75, 85% of your TM

Back Squat 3 x 5 @ 65, 75, 85% of your TM

Gymnastics

L-Sit  3 x :20

V-Up 3 x 12

Conditioning

3 Rds

20 Set up 24″

15 Russian KB Swing

10 Burpee Box Jump

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Run

3 x 5k @ M RP w. 5:00 recovery

http://runsmartproject.com/calculator/

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Run

Regeneration Run

10-12k (pace & distance on feel)

 

Strength

Bench Press 3 x 5 @ 65, 75, 85% of your TM

Deadlift 3 x 5 @ 65, 75, 85% of your TM

 

Gymnastics

Ring Row 3 x 15

GHD Sit up 3 x 20

 

Conditioning

1k Row

100m Farmer Carry (50m single arm carry)

50 Double Under

25 Burpee

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Run

5 x (1200/300) w. (1:00/3:00 recovery)

http://runsmartproject.com/calculator/

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Run

Regeneration Run

8-10k (pace & distance on feel)

10 x :10 / :50 (comfortably fast)

 

Strength

Press 3 x 5 @ 65, 75, 85% of your TM

Power Clean  3 x 5 @ 65, 75, 85% of your TM

 

Pull up / Ring dip (super set max reps/rest and needed between SS)

 

Conditioning

1k Row (10 Wall Ball every 15 stroke)

 

DIOKO

https://www.eventbrite.com/e/whole-body-running-presented-by-crossfit-dioko-running-wod-tickets-20867961635

 

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Run

3h:00 Trail Run

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Rest Day

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Run

15-20k (pace & distance on feel)

 

Strength

DB Press 3 x 10 Single Arm

Split Squat 3 x 10

 

Gymnastics

Hollow Rock 3 x 20

Glute Ham Raise 3 x 10

 

Conditioning

Assault Bike 10:00 Max Cal

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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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