2 Running WODs courtesy of Nuno Costa at NC running program

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All of this from NC running on sugar wod


Nuno Costa Coaching Track: NCC Running Date: Wednesday, Mar 18, 2020


Warm Up #2 15-20 Minutes


Please don’t skip the warm-up, it’s greatly important to making sure you are ready to attack the workouts!
Athletes Notes Here’s a great way to get warm/ready for your running session!!!

Run for 5 minutes at moderate pace

(50%) Dynamic Stretching (10 Minutes) Two sets of: Samson Stretch (https://youtu.be/_ZBKLdHO9uM) x 10 reps (each leg)

Lunge Matrix (https://youtu.be/6UvlYgALUPM) x 10 each

High Knees (https://youtu.be/KyI9RR1oycc) x 20 meters

One Leg Jumps (https://youtu.be/QaX8FMVodso) x 10 reps (each leg

) Once you’ve done the dynamic range of motion exercises – let’s get your heart rate up with a few short sprints. (2-3 minutes) Sprint 50 meters @ 60% effort Rest as needed Sprint 100 meters @ 70% effort Rest as needed Sprint 50 meters @ 80% effort Rest as neeed Sprint 100 meters @ 90% effort At this point, you are 20 minutes into your 60 minute session and ready to tackle the workout!!!


WORKOUT – 3 Minute Intervals

Six Sets of: 3 Minute Run/2 Minutes Rest

Scoring: Meters
Athletes Notes WOD GOAL (Stimulus) FAST & FURIOUS – Last week we did 4 minute intervals, this workout is fairly similar in volume. You are only running 3 minutes per interval, but you have an extra set from last week. The rest is the same complete rest in between your working sets fort this workout. The goal of this workout is to work on your pacing. You’ll run for 3 minutes, then rest for 2 minutes and repeat this for six working sets. This workout is to be done with a continuous running clock. The key for this workout is consistency! Can you maintain the same distance for all six working sets? The key is making sure you don’t go out too fast and are unable to recover – dialing back the intensity slightly so you can maintain your pace. The 2 minutes in between may not allow you to fully recover, which is expected. Typically, the longer the rest, the faster we want you to run. Last week you had a 2:1 work/rest ratio – shorter interval with the same rest this week, push the pace to see how far you can get each time. We vary the rest from time to time to provide a different stimulus, we will always specify if we want active recovery (jog) or just walking or complete rest. PACING STRATEGY Push to run a faster than 800 pace for this workout. 5 Minute Mile Pace – 1:15 per lap 6 Minute Mile Pace – 1:30 per lap 7 Minute Mile Pace – 1:45 per lap 8 Minute Mile Pace – 2:00 per lap 9 Minute Mile Pace – 2:15 per lap 10 Minute Mile Pace – 2:30 per lap SCALING Scale the volume if you are within your jrst month of NCCRunning to 4 or 5 working sets. The total workout time is 30 minutes for all 6 working sets. If you jnd your distances drop signijcantly in the 4th or 5th set – then maybe it just isn’t your day. No big deal, call it and come back stronger on the next running workout. The goal with our training is not volume. We are looking for quality, not quantity! More is not better – better is better!!! #DoLessBetter SCORING Record the distances covered for each working set and/or total distance. Were you consistent on every round – at what point did your pace fall off, on the 2nd round, 4th round? This will help us understand what you need to work on! Please specify if you perform this on a different surface than a track – trail, treadmill, etc…

Cool Down #8 10-15 Minutes
Athletes Notes Two Goals with our Cool Down: 1. Bring the heart rate back down 2. Allow your body to properly recover by stretching!!! Here’s a great way to do so – Two Laps: 200 Meter Jog 200 Meter Walk Spend 5-10 MInutes Stretching – your body will thank you!!! Target Areas to Stretch: Calves, Shins (we want to prevent shin splints) Hips – Spend 2-3 minutes in each!

WOD 2

Warm Up #3 15-20 Minutes
Please don’t skip the warm-up, it’s greatly important to making sure you are ready to attack the workouts!


Athletes Notes Here’s a great way to get warm/ready for your running session!!! 200 Meter Jog 200 Meter Walk 200 Meter Jog 200 Meter Walk

 Dynamic Stretching (10 Minutes) Two sets of: High Knees + Butt Kicks (https://youtu.be/KyI9RR1oycc) x 20 meters Hurdle Drills (https://youtu.be/kPj_AjXHP0E) x 20 Meters Mt Climbers (https://youtu.be/6VekQCAYiqk) x 40

Skipping for Height (https://youtu.be/oRUCwnk72S4) x 20 Meters

Once you’ve done the dynamic range of motion exercises – let’s get your heart rate up with a few short sprints. (2-3 minutes) Complete the following:

200 Meter Sprint @ 70% effort 100 Meter Walk (Recover

) 200 Meter Sprint @ 80% effort 100 Meter Walk (Recover) At this point, you are 20 minutes into your 60 minute session and ready to tackle the workout!!!


WORKOUT – 4

4 Mile Run Rest 3 Minute 2 Mile Run


3/16/20, 2:56 PMWhiteboard Calendar : SugarWOD

Scoring: Meters
Athletes Notes WOD GOAL (Stimulus) TO ENDURE: suffer (something painful or diWcult) patiently. TEMPO RUN- We performed a very similar workout to this last month with slightly shorter distance where you ran 3 miles followed by 2 miles. We’ve added an extra mile and kept the rest the same. You can refer back to that workout to see what sort of pace you were able to hold. My suggestion would be to treat this like you are running a 10k – the distance is almost the same, and you just ran a 10k Time Trial last week, so you should have an understanding of this distance and how to pace it. The goal with this workout is to work on your pacing for slightly longer distances. Can you maintain your pace for 6 miles? The 3 minutes of rest in between should give you a nice break so that you can push the 2 miles on the back end of this workout. The goal is to run these hard, but doesn’t have to be an all out effort. With the break in between the 4 mile run and the 2 mile run – you should be able to run the 2 miles at a faster pace than your 4 miles – that should be your goal for this workout! Please put your paces in the comments when you post your score if you are able to do so. PACING STRATEGY 5 Minute Miles for 5k Pace – 15:32 6 Minute Miles for 5k Pace – 18:38 7 Minute Miles for 5k Pace – 21:44 8 Minute Miles for 5k Pace – 24:50 9 Minute Miles for 5k Pace – 27:56 10 Minute Miles for 5k Pace – 31:04 SCALING Two options for scaling today. You can scale the total volume: Option 1 3 Mile Run, Rest 3 Minutes then 1 Mile Run Or you can keep the volume but add more rest in between Option 2 4 Mile Run, Rest 5 Minutes then 2 Mile Run SCORING If you do this tempo run on a trail, or different surface please specify.

Cool Down #9
3/16/20, 2:56 PMWhiteboard Calendar : SugarWOD
Page 3 of 3https://app.sugarwod.com/workouts/calendar?week=20200316&track=NCC%20Running

10-15 Minutes

Athletes Notes Two Goals with our Cool Down: 1. Bring the heart rate back down 2. Allow your body to properly recover by stretching!!! Here’s a great way to do so – Two laps: 300 Meter Jog 100 Meter Walk Spend 5-10 MInutes Stretching – your body will thank you!!! Target Stretch Areas: Roll out your IT Bands, Quads & Calves (10 Minutes on Foam Roller) 5 per leg