I’m going to start biasing the WODs for running, which I like a lot. Every fall I race at least once a month. I have registered (but not sufficiently trained) for a half marathon in Amsterdam in a few weeks. I will likely drop back to the 8 k – all the fun, none of the pain.
I also have registered for the CF Endurance program in May. So I have some prep and mobility work for that too. Like double-unders. I did 20 the other day, stitched into about 150 singles.
Warm-up Specific to Running
|4 x 20m Ball of foot hops w/ forward lean|
|4 x 25 each side – Wall Drill|
|4 x 15 each side – Alternating Foot Pull – Forward Lunge|
|Running Practical Application|
|4 x :30sec on, :60sec off @ 94-96 cadence|
|1 x 3 min @ 92 cadence|
|:30sec on :30sec off – Hollow Rock|
3 rounds (no time limit) [Prep Phase]
5 pull-ups (assisted or otherwise) or upward rows
10 push-ups (use a wall-pushup if you need to)
1 min. hollow rock holds
10 x (50 m run, walk 50 m back)