Before runmageddon, train in a variety of ways, because despite the fact that runmageddon - as the name suggests - is running, you should definitely focus on strengthening, strength and speed training. See the runmageddon training plan developed by trainer Katarzyna Wanat.

Runmageddon trainingcannot be compared to any other, because competition preparation must be as unique as the run itself.

Such a difficult obstacle course requires the involvement of every, even the smallest muscle. In addition, this competition is a test of endurance and strength of character.

Training to prepare for runmageddon should be comprehensive and varied. It may contain, for example, elements of crossfit, which develops efficiency, and at the same time is a functional training and calisthenic training that will prepare you to overcome such obstacles as wire entanglements, a monkey grove or rope climbing.

7-week runmageddon training plan

The plan includes training sessions 3 times a week for 7 weeks.

WeekWorkout 1Workout 2Workout 3
firstSpeed ​​ StrengthAgility
secondAgilitySpeed ​​ Strength
thirdStrengthAgilitySpeed ​​
fourthSpeed ​​ StrengthAgility
fifthAgilitySpeed ​​ Strength
sixthStrengthAgilitySpeed ​​
seventhSpeed ​​ StrengthAgility

Runmageddon training: how to improve speed?

1. Intervals: e.g. running 6 x 400m as fast as possible, rest after each lap;

2. Tabata: burpees, jumps, box jumps

Runmageddon training: how to increase strength?

Functional training with a load will be the best; to be made in the club:

1. 4 rounds, 12 repetitions each, between rounds 15 burpees

  • round I: deadlift,
  • round II: push press,
  • round III: pull-ups,
  • round IV: squats.

2. 5 rounds, 30 seconds for each exercise

  • push-ups with widely spaced arms / rompers,
  • diamond pumps (thumbs of both hands touch each other) / jumps over the chest,
  • triceps push-ups (back support) / jump squats;
  • push-ups with legs raised / jumping lunges (lunges jumping alternately from one leg to the other).

3. amrap 21 '

  • 5 raises the legs while hanging on the bar,
  • 10 kettlebell swings,
  • 15 deadlifts,
  • 20 jumps over the crate.

4. 21-15-9 repetitions, and between sets of 200m run with load

  • wall ball (squat with a medicine ball + bounce the ball off the wall above the head),
  • burpee with jumping over an obstacle,
  • thrusters (squat with pressing the bar over the head).

Runmageddon training: how to improve agility?

To improve agility and prepare the body for take-off, outdoor training (with the use of infrastructure), aimed at practicing such tasks as:

  • rope climbing,
  • overcoming an obstacle in the form of a wall,
  • crawling,
  • carrying heavy items,
  • monkey grove,
  • pulling heavy objects,
  • shock absorption.

Category:

Running