10 K Training Program

WOD

Starting today we are providing programming that will support training for a 10k Run. We will continue to post three CFE WOD's per week, but they will be running WOD's focused on developing capacity for a 10k over a 12 week programming progression. This week's programming will be available to all members of the box. Eventually, this will become a member's only section for ATO2 Team Members!

So, start today and follow the run programming that is posted 3x/week to improve your endurance capacity in running to be ready for the Mud Run in November. Remember to record your runs, times, distances, exertion level and any other data that you want to track for training purposes.  If you also have any endurance events prior to November, this programming will help to support those events. Continue to do the CF WOD in concert with the CFE WOD posted here!

If you need help with running form or basic running information, contact Darin @ 817-271-4005.

2-3 Hours after completing the WOD

Tempo/TT 5k Run (if running a 5k is not within your capacity, run/jog/walk)

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Comments

Coach D commented on 17-Aug-2010 08:06 PM

CFE Running WOD-5k TT, 25:18, 102' hot!

Athena commented on 18-Aug-2010 10:40 AM

CFE Running WOD: 3 miles (.2 short of 5k, must learn 2 math!) 40 minutes. Ran half, walked half. Stamina was good but my back started to hurt. Posture adjustments needed bad!!

Todd commented on 18-Aug-2010 12:41 PM

Ran on a treadmill at the station yesterday morning 1% grade to approximate street running. 8'20"/ mile for the first 2 miles, a bit slower after that. Accidentally turned treadmill off before getting final time and it has no memory.

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