Dennis WODS 2.0

Category: Running

  • 012926

    30min Run | 4.94km | 6:04/km | 183spm | 131bpm

  • 012526

    AM:
    Run Club Week 5/6

    800m Run Pace 5
    3min rest
    400m run Pace 5
    2.5min rest
    400m run Pace 5
    2.5min rest
    200m run Pace 3-3.2
    2min rest

    Repeated 200m for 5-6x

    PM:
    70min Zone 2 Run | 11.75KM | 180SPM | 134BPM | 5.58/km

  • 012226

    15min Run
    Running Drills

    8R of: 40s Run : 40s Jog

    5Min Walk

    8R of: 40s Run : 40s Jog

    5 min cool down run

  • 011826

    Group Run Pacer
    3R of:
    10min Run @8/km
    2min Walk

  • 011626

    40 Min Zone 2 Run (Indoor) | 6.69km | 5:59/km | 137BPM

  • 011326

    40 Min Zone 2 Run
    6.39KM | 171SPM | 137SPM | 6:16/km

  • 011126

    Run Club Group Run – Zone 1 – 4.73km

  • 010826

    15 Min Easy Run

    Few Mins of Drills then

    10R of 30s On: 30s Slow (3:45 – 4/km)

    5 min Walk

    10R of 30s On: 30s Slow (3:326-4:02/km)

    3min Easy Run

    *Difficult. Not enough recovery

  • 010526

    25min Easy Run
    3R of:
    10 Push Ups
    30 Squats
    25min Easy Run

  • 010226

    15 Min Easy Run

    Few Mins of Drills then

    9R of 30s On: 30s Slow (3:28 – 3:58/km)

    5 min Walk

    9R of 30s On: 30s Slow (3:35-3:51/km)

    5min Easy Run