WOD Friday 11.10.13

workout of the day WOD

My fastest time in high school was a 4:29 mile. I think cross-country has something to do with my longevity in my business. When you’re in an eight-mile race, you never give up.
— Alice Cooper

When it is you versus the clock, you’ve always got competition to drive you.

Mile Repeats

Warm-up:
Run 15 minutes, gradually ramping up intensity. Put in a few 30 second accelerations to a speed faster than race pace.

Main Set:
Plan on running 2-5 one-mile repeats. Start the first one at your 5k pace, but decide for yourself that you will get faster with each repeat. You should finish well above a 5k pace on the final interval.

This is your chance to go somewhere brand new with your fitness. Don’t leave anything in the tank for your last interval.

Cool down:
Jog to help get some of the lactic acid out of your legs and then stretch.

Time to refuel after your workout? Check out this blog by Jo Di Stephano of Spartan Coaches: 3 Eggs a Day: 70% of the time, it works every time.

WOD Intensity Scores

Strength Endurance Speed
Strength: 3 Endurance: 4 Speed: 5

*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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