October 30

Beginning Monday November 4, RunningWOD Daily programming will become pair - per - view. Programming memberships will be available on in the coaching section on the site. Thank you, if you have any questions comments or concerns please email rich@runningwod.com

Run

Regeneration Run

Warm up: 40 Alternating Figure 4 March, 1:00 Figure 4 Pose e/l, 10 Split Squat e/l, 10 Cossack Squat, 10 Air Squat, 10 Lateral Lunge, 10 Reverse Lunge, 10 Good Morning, 10 Cat/Cow, 10 Single Leg Glute Bridge, 10 Sit up, 10 Push up, 10 Scap Push up, 10 Push up to Lateral Plank

Ultra: 20k

Marathon: 15k

MidDistance: 12k

Warm Down: 1:00 Plank Pose, 10 Push up, :30 Low Plank Pose, 10 Scap Push up,10 Push up to Lateral Plank, 10 Gllute Bridge, 1:00 Glute Bridge Pose, :30 Supine Plank, :30 8 Point Plank Plank, 1:00 Wall Sit, 1:00 Weighted Squat Hold, 20 Sit up, 1:00 Boat Pose

October 29

Beginning Monday November 4, RunningWOD Daily programming will become pair - per - view. Programming memberships will be available on in the coaching section on the site. Thank you, if you have any questions comments or concerns please email rich@runningwod.com

Speed Development

Warm Up : 40 Alternating Figure 4 March, 1:00 Figure 4 Pose e/l, 10 Split Squat e/l, 10 Cossack Squat, 10 Air Squat, 10 Lateral Lunge, 10 Reverse Lunge, 10 Good Morning, 10 Cat/Cow, 10 Single Leg Glute Bridge, 10 Sit up, 10 Push up, 10 Scap Push up, 10 Push up to Lateral Plank

2 miles relaxed running w. 3/3 nasal breathing + form drills

6 x 150 - float, sprint, float w 150m walking recovery

5 x 50m flying w. 1:00 stationary marching recovery

4 x 120m progressive sprint w. metronome set to 90 synced to non dominate foot. w 1:30 resting recovery,

Warm Down

2 miles relaxed running w. 3/3 nasal breathing +100 heel pull

1:00 Plank Pose, 10 Push up, :30 Low Plank Pose, 10 Scap Push up,10 Push up to Lateral Plank, 10 Gllute Bridge, 1:00 Glute Bridge Pose, :30 Supine Plank, :30 8 Point Plank Plank, 1:00 Wall Sit, 1:00 Weighted Squat Hold, 20 Sit up, 1:00 Boat Pose

October 28

Beginning Monday November 4, RunningWOD Daily programming will become pair - per - view. Programming memberships will be available on in the coaching section on the site. Thank you, if you have any questions comments or concerns please email rich@runningwod.comStrength

Seated Press 3 x 5

Split Squat 3 x 10

Racked Carry 3 x 30m

Calisthenics

10:00 AMRAP

5 Seated Dip

15 Hollow Rock

30 Russian Twist

Conditioning

10 pull up,

100m

10 burpee

100m

10:00 AMRAP

October 27

Run

Long Run / Aerobic Threshold Pace

Warm up: 40 Alternating Figure 4 March, 1:00 Figure 4 Pose e/l, 10 Split Squat e/l, 10 Cossack Squat, 10 Air Squat, 10 Lateral Lunge, 10 Reverse Lunge, 10 Good Morning, 10 Cat/Cow, 10 Single Leg Glute Bridge, 10 Sit up, 10 Push up, 10 Scap Push up, 10 Push up to Lateral Plank

Ultra: 20 miles

Marathon: 16 miles

Mid Distance: 12 miles

Warm Down: 1:00 Plank Pose, 10 Push up, :30 Low Plank Pose, 10 Scap Push up,10 Push up to Lateral Plank, 10 Gllute Bridge, 1:00 Glute Bridge Pose, :30 Supine Plank, :30 8 Point Plank Plank, 1:00 Wall Sit, 1:00 Weighted Squat Hold, 20 Sit up, 1:00 Boat Pose

October 26

Run

Interval

Warm up: 40 Alternating Figure 4 March, 1:00 Figure 4 Pose e/l, 10 Split Squat e/l, 10 Cossack Squat, 10 Air Squat, 10 Lateral Lunge, 10 Reverse Lunge, 10 Good Morning, 10 Cat/Cow, 10 Single Leg Glute Bridge, 10 Sit up, 10 Push up, 10 Scap Push up, 10 Push up to Lateral Plank

2 miles w. 3/3 nasal breathing + form drills

1 x 1600m/1mile @ M pace w. 1:00 resting recovery

3 x 800m @ T pace w. 1:00 resting recovery

1 x 1600m/1mile @ T pace w. 2:00 resting recovery

4 x 400m @ I pace w. 1:1 recovery

Warm Down: 1:00 Plank Pose, 10 Push up, :30 Low Plank Pose, 10 Scap Push up,10 Push up to Lateral Plank, 10 Gllute Bridge, 1:00 Glute Bridge Pose, :30 Supine Plank, :30 8 Point Plank Plank, 1:00 Wall Sit, 1:00 Weighted Squat Hold, 20 Sit up, 1:00 Boat Pose

2 miles w. 3/3 nasal breathing + 100 heel pull

October 25

Run

Regeneration Run / Aerobic Threshold Pace

Warm up: 40 Alternating Figure 4 March, 1:00 Figure 4 Pose e/l, 10 Split Squat e/l, 10 Cossack Squat, 10 Air Squat, 10 Lateral Lunge, 10 Reverse Lunge, 10 Good Morning, 10 Cat/Cow, 10 Single Leg Glute Bridge, 10 Sit up, 10 Push up, 10 Scap Push up, 10 Push up to Lateral Plank

All with 3/3 nasal breathing

Ultra: 20k

Marathon: 15k

MidDistance: 12k

Warm Down: 1:00 Plank Pose, 10 Push up, :30 Low Plank Pose, 10 Scap Push up,10 Push up to Lateral Plank, 10 Gllute Bridge, 1:00 Glute Bridge Pose, :30 Supine Plank, :30 8 Point Plank Plank, 1:00 Wall Sit, 1:00 Weighted Squat Hold, 20 Sit up, 1:00 Boat Pose

October 24

Strength

Back Squat 3 x 5

Single Leg RDL 3 x 10

Reverse Lunge/Step up 3 x 10

Calisthenics

3 rounds

15 Scap Push up

10 Plank Transfer

5 Handstand Push up

Conditioning

50m Sandbag Carry

5 Sandbag Shoulders

10 Burpee on Sandbag

October 23

Run

Interval

Warm up: 40 Alternating Figure 4 March, 1:00 Figure 4 Pose e/l, 10 Split Squat e/l, 10 Cossack Squat, 10 Air Squat, 10 Lateral Lunge, 10 Reverse Lunge, 10 Good Morning, 10 Cat/Cow, 10 Single Leg Glute Bridge, 10 Sit up, 10 Push up, 10 Scap Push up, 10 Push up to Lateral Plank

12 x 300m 3 x (4 x 300m) w. 100m running recovery, 3:00 between set

Warm Down: 1:00 Plank Pose, 10 Push up, :30 Low Plank Pose, 10 Scap Push up,10 Push up to Lateral Plank, 10 Gllute Bridge, 1:00 Glute Bridge Pose, :30 Supine Plank, :30 8 Point Plank Plank, 1:00 Wall Sit, 1:00 Weighted Squat Hold, 20 Sit up, 1:00 Boat Pose

October 22

Run

Regeneration Run / Aerobic Threshold Pace

Warm up: 40 Alternating Figure 4 March, 1:00 Figure 4 Pose e/l, 10 Split Squat e/l, 10 Cossack Squat, 10 Air Squat, 10 Lateral Lunge, 10 Reverse Lunge, 10 Good Morning, 10 Cat/Cow, 10 Single Leg Glute Bridge, 10 Sit up, 10 Push up, 10 Scap Push up, 10 Push up to Lateral Plank

All run with 3/3 nasal breathing

Ultra: 20k

Marathon: 15k

MidDistance: 12k

Warm Down: 1:00 Plank Pose, 10 Push up, :30 Low Plank Pose, 10 Scap Push up,10 Push up to Lateral Plank, 10 Gllute Bridge, 1:00 Glute Bridge Pose, :30 Supine Plank, :30 8 Point Plank Plank, 1:00 Wall Sit, 1:00 Weighted Squat Hold, 20 Sit up, 1:00 Boat Pose

October 21

Strength

Goblet Squat March 3 x 10

Cossack Squat 3 x 10

Lateral Step Up 3 x 10

Calisthenics

3 rounds

15 Scap Pull up

10 Hanging Knee Raise

2 Rope Climb

Conditioning

3 rounds

100 Running Rope

50 SIngle Unde

25 Double Under