WOD: Cardio – Trail Run

Today’s workout is another Endurance run, we can call this one a Hill or Trail Run. The goal of this run is to learn how to vary inclines between hills and flats. We will be working to maintain a consistent run speed on the flat portions of the run and working a pyramid climb of walking or jogging the recovery intervals on the hills.

DIRECTIONS

This is a fixed time run (30 minutes). Record your distance, set a goal after your first run and repeat the run once a week until you hit your goal!
This workout is best suited for a treadmill but feel free to take it outside if you can! If you cannot find varying degrees of hills, increase your speed when you are increasing your incline and decrease your speed when you are decreasing your incline.
Do your best to maintain the same speed for each run and walk/jog interval.
RPE = Rate of Perceived Exertion. For reference sake, a “1” would be stationary and a “10” would be all out.

Like this workout? Its a part of our 28-day Preseason – Body Weight+ and Endurance Training program.

Warm Up

2 Minute Jump Rope
Lateral Band Walk x 15 (each Side)
Lunge to Scaption x 10 (each side)
Pike Hold to Deep Squat x 10

Workout

5:00 Jog (6-7 RPE)
1:00 0% Run (7-10 mph)
1:00 5% Walk/Jog (3-4.5 mph)
1:00 0% Run (7-10 mph)
1:00 6% Walk/Jog (3-4.5 mph)
1:00 0% Run (7-10 mph)
1:00 7% Walk/Jog (3-4.5 mph)
1:00 0% Run (7-10 mph)
1:00 8% Walk/Jog (3-4.5 mph)
1:00 0% Run (7-10 mph)
1:00 9% Walk/Jog (3-4.5 mph)
1:00 0% Run (7-10 mph)
1:00 10% Walk/Jog (3-4.5 mph)
1:00 0% Run (7-10 mph)
1:00 9% Walk/Jog (3-4.5 mph)
1:00 0% Run (7-10 mph)
1:00 8% Walk/Jog (3-4.5 mph)
1:00 0% Run (7-10 mph)
1:00 7% Walk/Jog (3-4.5 mph)
1:00 0% Run (7-10 mph)
1:00 6% Walk/Jog (3-4.5 mph)
1:00 0% Run (7-10 mph)
1:00 5% Walk/Jog (3-4.5 mph)
1:00 0% Run (7-10 mph)
2:00 0% Jog (5-6 RPE)

Cool Down

Kneeling Hip Flexor Stretch x 30 seconds (each side)
Band Hamstring Stretch x 60 seconds (each side)
Pigeon Stretch x 30 seconds –> Pigeon Stretch w/ T-Frame x 5 (each side)
Spider Lunge x 30 seconds –> Spider Lunge w/ T-Frame x 5 (each side)
Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.