Gonna try and keep this simple: cutting back running mileage during a strength block (cowboy method- variation of texas method with more volume) and wondering if I replace my normal running days with prowler work will I be able to maintain and possibly improve running? By running I mean distances of up to 2 miles for time and occasionally 3-5 miles, which i realize the latter distance of 5 will probably benefit less than the 2 mile. Current running times: 1 mile-6:10, 2 mile-13:25, 5 mile-37:30.
I found a prowler program that pairs with the texas method on a reputable crossfit site (they actually follow a solid strength progression) that I was thinking about using to replace my running and maybe adding in up to a mile before and after the prowler work just to keep my stride and running form in check. Below I’ll list the prowler program info from the site. The site says you can adjust the days some and do the prowler work on days you lift or don’t lift depending on works for you, but here is the example they provide, I may do the prolwer work on days I don’t lift if I add in the short running before and after to keep from overloading 3 days a week as opposed to working out 6 (3 lifting, 3 prowler/run conditioning).
5X5 on main lifts
10 x 25 meter trips (with turn around at half way point) with moderate to heavy load. Rest 2 minutes between efforts.
80% light work on main lifts
3 minute on 3 minute off for 3 rounds with light load. Prowler weight should not be heavy and athlete should be able to easily walk with the prowler for all the 3 minutes without stopping. Light work in this time domain does an amazing job of recovering the athlete from Monday’s squat volume.
5RM on main lifts
5-10 x pushes for max distance with rest as needed. Load the prowler as heavy as possibly and push until the prowler stops. Rest as needed and repeat. The prowler should be loaded heavy enough that the distance covered is around 10 meters on the first effort before the athlete cannot push it. These are all out short efforts much like the 5rm strength work. Push as hard as you can until the sled stops. recover fully and repeat.