Running WOD
8 x 400m, 2 min rest

Additional optional work (after 3 more min of rest)

4 x 200m, 1 min rest


**The goal today is to build on what we did last week – time and volume wise. Very similar to W1D1, but you’ve got 2 more 400s and 1 more 200. Rest times are the same. Super important to get in a good warm up so you’re in sprint mode right off the bat.

A word on posture today is to avoid flaring your ribs. Think about how sprinters jut their chest forward to be first when breaking the tape. I’ve mentioned before about having your shoulders back and down, but that’s waaaay too far back. Keep your traps out of your ears when you run, shoulders under your ears. Relax, and think of your legs as pistons.

Try to maintain times within 3-5 seconds of each other. It’s okay if you ‘miss the mark’, but consistency is key. These are not all out/ME (max effort) sprints, but something faster than a conversational pace.

Times can be recorded HERE


Warm up
3-5 min easy running/moving – include some skipping, grapvevine, etc
3-5 min dynamic stretching – high knees, butt kickers, straight leg raises, knee to chest stretch, walking hamstring stretch, air squats, jumping air squats, Cossack squats
Running drills – choose at least 2 from below. Repeat at least 3 times for reps (10/side) or distance (20+ meters)
Sprints 3-5x – fall and sprint, increasing the distance.

Running Drills

Hop and lean, aka ‘bunny hops’
Alternating foot pulls in place
Lean and pull – do about 10 pulls on one leg, then switch legs.
Practicing foot pulls at a wall