}

Bodyweight Training Plan: Day 13 - Running

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Bodyweight Training Plan: Day 13 - Running
Presented by Spartan Training®

One of the most dreaded forms of exercise is running. Those who do not run, do not want to run. Today, let’s make running fun.

For today’s workout, we are stepping away from the boring steady state runs. We will be doing a 3 1/2 mile training run, broken up by variable inclines and exercises. Our mileage will work in a pyramid fashion.

Dynamic Warm Up

Main Set:

1 Mile Run (6-7 RPE)

10 Push Ups

1/2 Mile Jog - 5-10% Incline (7-8 RPE)

10 Squats

1/4 Mile Walk/ Jog - 10-15% Incline (8-9 RPE)

10 Bear Crawls

1/4 Mile Jog - 5-10% Incline (8-9 RPE)

5 Pull Ups/ 10 Inverted Rows

1/2 Mile Walk/ Jog - 10-15% Incline (8-9 RPE)

10 Burpees

1 Mile Run (7-9 RPE)

Cool Down

Foam Roll any muscles you feel excessive soreness or tightness

Commit in 2018. Download The 2018 Spartan Race Schedule

Megan Beck

Megan Beck

Megan Beck, M.S., ATC, CSCS, SGX - Megan is The OCR Trainer. She is a Certified Athletic Trainer and a Certified Strength and Conditioning Specialist with a Masters of Science in Injury Prevention and Performance Enhancement from California University of Pennsylvania. Megan is a 15x Spartan Trifecta Tribe member and when she’s not covered in mud on any given Spartan course, you can find her at the front of a rock concert or venturing around Boston with her German Shepherd, Titan.