So, four weeks until the Warrior Dash. Truth is, its not that far of a run. But, we still have train with some distance if you aren’t used to running. Regular runners, you just need to do some pullups.
If we were training for a longer distance, a 10K, half marathon, or marathon, we would phasing out the heavy weight training and doing some maintenance strength and power training with bodyweight, light implements, and/or plyometrics (jump training). But, this is a short distance and its not worth detraining all of our strength just to run three miles.
And so, we continue to lift. I wouldn’t lift heavy a day or two before the actual race just because running with DOMS is not fun, but there’s no need to give things up entirely.
Power Clean, doubles, 6-8 sets
Front squat 3×10
Push Press 5×5
Run 1 mile
Weighted walk, 3-5 miles, carry, drag, and/or push weight
3 mile run
30 kettlebell swings
Run 200 meters
Then run 1/2 mile
Rest day or 3-5 mile walk or run
Power Snatch to overhead squat, doubles, 6-8 reps
10 Jump Squats
400 meter run
Run 3 miles