Endurox is a 12 week programme designed for someone new to the sport and entering their first competition.
Endurox combines running and functional fitness with the goal to build endurance, strength and familiarity to prepare you for race day.
The program is split into 3x 4 week blocks:
1-BUILDING A BASE
Establish running regime and basic endurance
Build base strength and movement patterns.
2-INCREASING DISTANCE AND INTENSITY
Build endurance and intensity in running
Incorporate moderate "ENDUROX" weights and exercises.
3-"ENDUROX" SIMULATION AND RACE PREP
Mimic race
Sharpen endurance and strength.
This programme is designed for someone with limited running experience but they need to have:
** Over 1.5 years gym experience / have basic understanding of classic strength movements
** Can run a 5k with out stopping
RUN INTERVALS
A
warm up - 2 rounds 20 pogos 10 calf raises 10 tib raises 10/10 hamstring kickouts 5 min warm up jog 8 x 1 minute pace at a moderate pace (75/85% effort) 90 second walking recovery between each interval establish what (75% - 85% feels like, might take a couple of intervals) pace should be tough but not maximal - if you can't recover during the active recovery walk you might need to drop the pace.
A1
RDL
6, 6, 10, 10
A2
Shoulder Press
6, 6, 10, 10
B1
goblet split squat
3 x 10
B2
barbell bent over row
8, 8, 10
C1
half kneeling cable wood chop
3 x 10
C2
cable overhead tricep extensions
3 x 10
METCON - HYROX
A
WARM UP 5-10 minute jog into: 2 rounds worlds greatest stretch x 5/5 band pull aparts x 10 dynamic hamstring kicks 10/10 8 rounds - hold a RPE 8 pace DO NOT REDLINE. run - 500m sled push - 25m @ (M-152kg F-102 including sled) row - 250m farmers carry 30m - 2x24/16kg KB burpee - x 12 rest 90 seconds -try to keep consistent pacing for the run and row. -try to do each round unbroken - go heavier for carries if possible
LONG RUN
A
Warm up 2 rounds 20 pogos 10 calf raises 10 tib raises 10/10 hamstring kickouts 30 - 40 minute easy pace running walk if needed to keep heart rate under control (up hills too) - make sure to keep easy pace
METCON - HYROX
A
WARM UP 5 min jog/bike into 2 rounds squat overhead reach x 6/6 banded row x 10/10 90/90 hip stretch x 30s each side EVERY MINUTE ON THE MINUTE x35 minutes (7 rounds) 1-wall balls x10/15 2-ski erg - 30s - race pace 3-12/15 sit ups 4-sled pull - 25m @ (M-103kg F-78 includes sled) 5- rest choose rep ranges you can maintain for the whole workout.
I'm Doug, a certified coach with over 15 years of experience in functional fitness, strength & conditioning, sports coaching, and CrossFit. I currently lead the training programme at a thriving CrossFit box and run my own 1:1 personal training business. I've helped athletes of all levels advance toward their chosen exercise goals, from weightlifting competitions to endurance events.
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Verified Athlete"I felt really prepared for my first race"