How Much Running Do We Need For Hyrox?

How Much Running Do We Need For Hyrox?
I was shocked when I found out some elite guys are doing over 50km a week of running!

50km a week! To only do 8km running on the day! That’s crazy!

I have had clients who have completed ultra marathons and done a maximum of 60km running a week, but they were doing 50km on the day!

So what on earth is the correct answer?

How much running should be ACTUALLY be doing in training to best prepare for our Hyrox?

Obviously, to be successful in Hyrox, you have to be a comfortable runner.

Half the race is running, so lacking on your running will make your race 10x harder.

And to some degree, the more running you’re doing, the better you’ll get!

But there comes a point where too much won’t necessarily bring any further adaptions.

In fact, unless you’re an elite athlete with tons of time on your hand and performing every recovery method under the sun, it’s probably just going to lead to overtraining!

With my clients, I’ve found the sweet spot to be around 20-25km of running per week.

And this is made up of long steady runs, interval runs and the running sections of conditioning blocks.

It’s not about simply accumulating 25km in total through steady state runs.

This is enough to improve your running mechanics but not cause too much fatigue (or injury hopefully).

But in order to go FASTER, we should be focusing more on 2 things:

 

SUBMAXIMAL SPRINTS

 

COMPROMISED RUNNING

 

Both of these are going to generate that ‘race day’ feeling of fatigue, and actually increase the speed at which our muscle fibres fire to help us go faster.

It’s also crucial that this amount of running is supported by a solid strength training programme, to help mitigate injuries and improve your overall form.