Run in Mud Obstacle Race Training-3/23/16

 Yesterday was a long slow run, today will be a moderate run at a moderate pace with a moderate distance. We are going to add strength training along the way. What does it all mean? Block Party is back, let's get busy.

What you need:

1. Route that repeats on an area that allows you to do strength training.

2. Workout area for strength training; could be your yard, school, circuit training route or playground.

3. Running route should lap at the training area.

Choose a running route that allows repetition. My block is 1 mile wide and I have several routes the repeat at both at my home and the neighborhood playground.

Warm up:

Stretch and rotate muscles and joints

Main set:

5 pull ups on wall climbing hand holds

Rope climb

Run 1 mile

Monkey bars as many times as possible

Plank for 1 minute, push ups for 30 seconds, plank for 30 seconds

10 chin ups

Run 1 mile

Bear crawl

Rope climb

8 pull ups on wall climbing hand holds

Rope hang (grip training)

Bear crawl

Run 1 mile

Bear crawl

Rope hang

6 pull ups on wall climbing hand holds

Bear crawl

Run 1 mile

Bucket brigade-Carry 5 gallon bucket filled with gravel for .1 miles

60 lbs sand bag on shoulders for .1 miles Carry 30 pounds in each hand for .05 miles