WOD Sunday 28.07.13

workout of the day WOD

Long Road Run

Forewarned, forearmed; to be prepared is half the victory.
— Miquel d Cervantes

Many racers find themselves out on our courses far longer than they expected. You’ve been warned. Be ready to go the distance.

Get ready for endurance by practicing endurance. Put on your running shoes and focus on the duration of your workout, not the intensity of your workout. You should be able to hold a conversation during a long run on the road or trails, when the focus is on aerobic endurance. Take it easy, but always keep moving forward.

Doing a Sprint? 1 hour run/walk.
Super? 2 hour run/walk.
Beast-ing it? 3 hour run/walk.

WOD Intensity Scores

Strength Endurance Speed
Strength: 3 Endurance: 5 Speed: 2

*1 = least intense, 5 = most intense

WOD sign up

Why Spartan Race WOD?

Because they are committed. Because they are hungry not to just show up and get through a Spartan Race, but they are hungry to show up and dominate the clock with a peak performance. Spartan Race is here to help you achieve your fitness goals.

As always, take the WOD as a general outline to best meet your current fitness and goals. We can’t dial into every Spartan’s workout schedule. Use these suggested WOD’s as a starting point to develop your own Spartan training regiment.

Please, always consult a medical professional before beginning or performing any of these workouts.

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