How to Build a Running program for HYROX
RMR Training Podcast · Rich Ryan, Meg Jacoby, Ryan Kent
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Show Notes
Running is the glue that holds your HYROX together. In this solo episode, I break down exactly how to build race-ready speed and durability with a smarter process: the right mix of threshold work, one weekly compromised run, efficient mechanics, plyometrics, and mobility that actually keeps you moving well on race day.
Grab the free HYROX Running Guide + sample week in the show notes. It’s the blueprint for our new Run 2.0 inside the RMR Training app. Share this with a teammate who needs faster runs and cleaner stations.
What you’ll learn:
Why “just running more” isn’t enough for HYROX
How to pair a run-only quality with a compromised run each week
The underrated strength that runners skip (calves, knees, deep squats)
Efficiency boosters: strides, plyos, hip extension, backward walking
Mobility for the lumbar–pelvic–rib cage system so your form holds under fatigue
If this helps, drop a rating/review and send it to a friend. See you at Dallas/Chicago—let’s go.
00:00 Free HYROX Running Guide + what’s inside Run 2.0
03:10 The “bread recipe” of running: process ingredients
10:25 Runner-specific strength that prevents breakdown (calves, deep squats, knee flexion)
18:40 Compromised running vs. pure run workouts—how to structure both
27:55 Efficiency & mobility stack: strides, plyometrics, hip extension, backward walking
Free Guide for Running for HYROX
https://www.rmr.training/hyrox-running-blueprint
Join the RMR Training App and Use our Running for HYROX 2.0 Programhttps://www.rmr.training/rmr-app-pod