Running Reset Program Weeks 5-6

4-0-300 Blog 040

Hit the halfway point this weekend of the 8-week running program as I gear up for the X Warrior Stadium Sprint. Just a reminder I got this program from therunningbug.com, check them out it’s free to join.

Week 3

Sunday – Rest Day

Monday – 30-minute run, run 90 seconds then walk/jog 1 minute repeat 12 times

Tuesday – Easy 30-minute run

Wednesday – Tempo run 25-30 minutes

Thursday – Rest

Friday – 20-30-minute easy run

Saturday – 40-45-minute easy run

Did these mostly modified, I pulled a wagon full of kids in it at slower than race pace but I figured the weight pulling probably balanced that out. Since it is OCR I figure it will probably actually be a good thing.

Week 4

Sunday – Rest Day,

Monday – Fartlek 30 minutes, Fartlek is interval based running you see the structure here.

Tuesday – Easy 30-minute run

Wednesday – Progression 30-minute run

Thursday – Rest

Friday – 5K run or timed race

Saturday – Easy 45-minute easy run

Missed Saturday only, family time and April snow made it hard. Means a little more effort this week.

Here’s the next two weeks as I hit the second half of training. On top of these runs there’s going to be a lot more grip workouts such as toes to bar, knees to elbow plus more obstacle specific training, my bucket “Blue” will be coming back out of winter hibernation.

Week 5

Sunday – Rest

Monday – 31-minute run. The breakdown is Run 10 minutes, Recovery 3 minutes, run 10 minutes, Recovery 3 minutes, Run 5 minutes

Tuesday – Progression 30-40-minute run.

Wednesday – 30-minute tempo run

Thursday – Rest

Friday – 30-45 minute run

Saturday – Easy 60-minute easy run

Week 6

Sunday – Rest

Monday – 30 minute run, broken down as run hard 3 minutes, walk or jog 2 minutes Repeat x6

Tuesday – Easy run 30-40-minute.

Wednesday – Tempo run for 30-minutes

Thursday – Rest

Friday – 30-45 minute run

Saturday – Easy 60-70 minute run

 

 In the home stretch now so time to kick ass or get my ass kicked. Check out X Warrior to sign up you’ve got 4 weeks left to get in on one of Canada’s few stadium obstacle course races.

xwarriorchallenge

Scotty Voodoo

I am a proud father & husband. A former semi-pro skier, turned rugby 7’s player, I’ve now worked to become a OCR racer.

A level 2 NCCP certified coach, I also hold coaching certifications in 3 sports.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s