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Running

5k MONDAY! IA RUN WOD

10/31/2016

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Halloween 5k

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Run a 5k (3.1 miles) today!
​
Record your time and set aside every Monday to try and beat your 5k time!
​Make it spooky? 
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3 Way Split IA RUN WOD

10/26/2016

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3 Rounds
Run 1 Mile
33 Wall Balls


Med/Slam/Jam Ball Weights
Men 30lbs+
Women 15lbs+

Modified
3 Rounds
Run .5 Mile
15 Wall Balls

Pacing: This workout is all about keeping a constant pace on your run and dividing up the wall balls accordingly. Splitting wall balls into 3 sets of 11 helps to break them down (Modified=3 sets of 5)
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Lunge Quarter IA RUN WOD

10/21/2016

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Run a 5k, no time limit
Every .5 mile, perform 10 lunges each leg

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2 Mile Active Recovery IA RUN WOD

10/12/2016

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Jog for two miles
Every .5 mile, stop and spend 1-2 minutes going through some light stretching
​and full range of movements
This should take roughly 30 minutes, go nice and easy!
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Fun Run 75 IA RUN WOD

10/5/2016

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For 1 Mile, complete 3 different exercises every 1/4 mile (4 rounds)
25 Body Squats
25 Push-Ups
25/25 Flutter Kicks

Feeling Lucky?
Complete a second mile with the same reps
​
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    Getting Started

    Get Your Run On!

    Modified distances and exercises are as listed! 

    Good Luck! 
    Message IA Staff with any questions!

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  • Home
  • INFO
    • Getting Started is EASY!
    • Contact
    • Testimonials
    • Trainer- Owner
  • Nutrition
  • Workouts
    • Personal / Group Training >
      • Prices and Locations
    • Mix Workouts
    • Running
    • Biking
    • Swimming
    • FIRE & EMS
    • Exercise Library
  • Blog
  • Store