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Thread: So, you want to run and be strong programming.

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    Senior Member Paulo_Santos's Avatar
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    Nov 2011
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    So, you want to run and be strong programming.

    Starting this Wednesday I'll be incorporating Alex Viada's running program into my programming. I've tried something like this in the past, but I did it wrong and killed my legs, so I'm hoping this will workout much better. I've already been doing the Ultimate Athlete Program, which is a Westside Variant, but I would like Alex's thoughts on the volume on the Accessory and Assistance section. I may have to cut down on the sets.

    Schedule:
    Monday:
    1. ME Upper.
    2. Accessory Exercises.
    3. Assistance Exercises.
    4. 1-2 mile recovery run.

    Tuesday:
    1. Rest
    or
    2. Skills Practice.
    3. Olympic Weightlifting Practice.

    Wednesday:
    1. ME Lower.
    2. Accessory Exercises.
    3. Assistance Exercises.
    4. Speed intervals.

    Thursday:
    1. Skills Practice.
    2. Core Circuit.
    3. MetCon.

    Friday:
    1. DE Upper.
    2. Accessory Exercises.
    3. Assistance Exercises.
    4. 1-1.5 mile pace run.

    Saturday:
    1. DE Lower.
    2. Accessory Exercises.
    3. Assistance Exercises.

    Sunday:
    1. 30-60 minute long slow run.

    Alex, would you change anything? My goal is to compete in powerlifting and we have a PT Test coming up at work, which is based on the 400 meter track, so I need to keep up my conditioning. I'd also like to do a 5K run.

    I have the programming at www.spdcrossfit.com if anyone is interested in checking it out.
    Last edited by Paulo_Santos; 07-02-2013 at 03:40 PM.

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