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Running through the mountains of Oman
Explore nature, culture and your limits
Nestled in the heart of the Arabian Peninsula, Oman unveils a mesmerizing tapestry of landscapes. Among its hidden treasures are the formidable mountain ranges.
As a runner, imagine lacing up your shoes, breathing in the crisp mountain air, then embarking on a journey that seamlessly weaves through rugged terrain and ancient trails.
Welcome to the enchanting realm of running in Oman's mountains, where every step is a dance with elevation, climate, culture, and the sheer thrill of exploration.
Challenges and rewards in equal measure
There are many nuances of ascending the heights in Oman, from the essential gear for the ascent to the cultural rhythms that harmonize with your footsteps. Make no mistake – Oman’s mountainous terrain is not merely a backdrop for your run.
Running in Oman goes beyond physical exertion; it's a cultural exchange with the very ground beneath your feet. Respect for the surroundings and the local culture is paramount.
In a country known for its hospitality, exchange smiles and greetings with locals you encounter on your route. Be mindful of traditional customs, and perhaps, take a moment to absorb the ancient echoes that resonate through the mountains – a harmonious blend of nature and culture.
How to prepare for running in Oman
Gearing up for a mountain run in Oman demands preparation. The terrain is sharp, unforgiving and requires footwear that can withstand the challenge. Opt for trail running shoes with sturdy grips, providing the traction needed to navigate the varied surfaces... The Hoka Speed goat are my go-to here.
Hydration takes center stage in the arid landscapes of Oman. The mountain air may deceive you into thinking you're not sweating as much, but the combination of altitude and sun can quickly lead to dehydration.
Unlike the trails we run locally where you might be only 10km from an access road or your car, here you might be 6 hours away from the nearest water supply. Planning your route accordingly and managing effort is key to being safe.
Running at higher altitudes presents both a challenge and a reward. There are summits in Oman that peak over 3000m. As you ascend, the air becomes thinner, demanding more from your cardiovascular system.
Adjust your pace accordingly, allowing your body to acclimate to the changing conditions. Embrace the cooler temperatures at higher elevations, but also be prepared for the potential shift in weather. Oman's mountains are known for surprises, with clouds rolling in and sudden rain showers adding an unpredictable element to your run.
Oman's mountains are not conquered but embraced, a brushstroke on the canvas of an unforgettable adventure. The mountains have stories, they have personality. These is no doubt your time here is going to be one to remember – Running in Oman promises and experience like no other. Plan your route, pack your snacks, and make the short drive over for a running escape.
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
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ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
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Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
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We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
Nestled in the heart of the Arabian Peninsula, Oman unveils a mesmerizing tapestry of landscapes. Among its hidden treasures are the formidable mountain ranges.
As a runner, imagine lacing up your shoes, breathing in the crisp mountain air, then embarking on a journey that seamlessly weaves through rugged terrain and ancient trails.
Welcome to the enchanting realm of running in Oman's mountains, where every step is a dance with elevation, climate, culture, and the sheer thrill of exploration.
Challenges and rewards in equal measure
There are many nuances of ascending the heights in Oman, from the essential gear for the ascent to the cultural rhythms that harmonize with your footsteps. Make no mistake – Oman’s mountainous terrain is not merely a backdrop for your run.
Running in Oman goes beyond physical exertion; it's a cultural exchange with the very ground beneath your feet. Respect for the surroundings and the local culture is paramount.
In a country known for its hospitality, exchange smiles and greetings with locals you encounter on your route. Be mindful of traditional customs, and perhaps, take a moment to absorb the ancient echoes that resonate through the mountains – a harmonious blend of nature and culture.
How to prepare for running in Oman
Gearing up for a mountain run in Oman demands preparation. The terrain is sharp, unforgiving and requires footwear that can withstand the challenge. Opt for trail running shoes with sturdy grips, providing the traction needed to navigate the varied surfaces... The Hoka Speed goat are my go-to here.
Hydration takes center stage in the arid landscapes of Oman. The mountain air may deceive you into thinking you're not sweating as much, but the combination of altitude and sun can quickly lead to dehydration.
Unlike the trails we run locally where you might be only 10km from an access road or your car, here you might be 6 hours away from the nearest water supply. Planning your route accordingly and managing effort is key to being safe.
Running at higher altitudes presents both a challenge and a reward. There are summits in Oman that peak over 3000m. As you ascend, the air becomes thinner, demanding more from your cardiovascular system.
Adjust your pace accordingly, allowing your body to acclimate to the changing conditions. Embrace the cooler temperatures at higher elevations, but also be prepared for the potential shift in weather. Oman's mountains are known for surprises, with clouds rolling in and sudden rain showers adding an unpredictable element to your run.
Oman's mountains are not conquered but embraced, a brushstroke on the canvas of an unforgettable adventure. The mountains have stories, they have personality. These is no doubt your time here is going to be one to remember – Running in Oman promises and experience like no other. Plan your route, pack your snacks, and make the short drive over for a running escape.
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Nestled in the heart of the Arabian Peninsula, Oman unveils a mesmerizing tapestry of landscapes. Among its hidden treasures are the formidable mountain ranges.
As a runner, imagine lacing up your shoes, breathing in the crisp mountain air, then embarking on a journey that seamlessly weaves through rugged terrain and ancient trails.
Welcome to the enchanting realm of running in Oman's mountains, where every step is a dance with elevation, climate, culture, and the sheer thrill of exploration.
Challenges and rewards in equal measure
There are many nuances of ascending the heights in Oman, from the essential gear for the ascent to the cultural rhythms that harmonize with your footsteps. Make no mistake – Oman’s mountainous terrain is not merely a backdrop for your run.
Running in Oman goes beyond physical exertion; it's a cultural exchange with the very ground beneath your feet. Respect for the surroundings and the local culture is paramount.
In a country known for its hospitality, exchange smiles and greetings with locals you encounter on your route. Be mindful of traditional customs, and perhaps, take a moment to absorb the ancient echoes that resonate through the mountains – a harmonious blend of nature and culture.
How to prepare for running in Oman
Gearing up for a mountain run in Oman demands preparation. The terrain is sharp, unforgiving and requires footwear that can withstand the challenge. Opt for trail running shoes with sturdy grips, providing the traction needed to navigate the varied surfaces... The Hoka Speed goat are my go-to here.
Hydration takes center stage in the arid landscapes of Oman. The mountain air may deceive you into thinking you're not sweating as much, but the combination of altitude and sun can quickly lead to dehydration.
Unlike the trails we run locally where you might be only 10km from an access road or your car, here you might be 6 hours away from the nearest water supply. Planning your route accordingly and managing effort is key to being safe.
Running at higher altitudes presents both a challenge and a reward. There are summits in Oman that peak over 3000m. As you ascend, the air becomes thinner, demanding more from your cardiovascular system.
Adjust your pace accordingly, allowing your body to acclimate to the changing conditions. Embrace the cooler temperatures at higher elevations, but also be prepared for the potential shift in weather. Oman's mountains are known for surprises, with clouds rolling in and sudden rain showers adding an unpredictable element to your run.
Oman's mountains are not conquered but embraced, a brushstroke on the canvas of an unforgettable adventure. The mountains have stories, they have personality. These is no doubt your time here is going to be one to remember – Running in Oman promises and experience like no other. Plan your route, pack your snacks, and make the short drive over for a running escape.
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Nestled in the heart of the Arabian Peninsula, Oman unveils a mesmerizing tapestry of landscapes. Among its hidden treasures are the formidable mountain ranges.
As a runner, imagine lacing up your shoes, breathing in the crisp mountain air, then embarking on a journey that seamlessly weaves through rugged terrain and ancient trails.
Welcome to the enchanting realm of running in Oman's mountains, where every step is a dance with elevation, climate, culture, and the sheer thrill of exploration.
Challenges and rewards in equal measure
There are many nuances of ascending the heights in Oman, from the essential gear for the ascent to the cultural rhythms that harmonize with your footsteps. Make no mistake – Oman’s mountainous terrain is not merely a backdrop for your run.
Running in Oman goes beyond physical exertion; it's a cultural exchange with the very ground beneath your feet. Respect for the surroundings and the local culture is paramount.
In a country known for its hospitality, exchange smiles and greetings with locals you encounter on your route. Be mindful of traditional customs, and perhaps, take a moment to absorb the ancient echoes that resonate through the mountains – a harmonious blend of nature and culture.
How to prepare for running in Oman
Gearing up for a mountain run in Oman demands preparation. The terrain is sharp, unforgiving and requires footwear that can withstand the challenge. Opt for trail running shoes with sturdy grips, providing the traction needed to navigate the varied surfaces... The Hoka Speed goat are my go-to here.
Hydration takes center stage in the arid landscapes of Oman. The mountain air may deceive you into thinking you're not sweating as much, but the combination of altitude and sun can quickly lead to dehydration.
Unlike the trails we run locally where you might be only 10km from an access road or your car, here you might be 6 hours away from the nearest water supply. Planning your route accordingly and managing effort is key to being safe.
Running at higher altitudes presents both a challenge and a reward. There are summits in Oman that peak over 3000m. As you ascend, the air becomes thinner, demanding more from your cardiovascular system.
Adjust your pace accordingly, allowing your body to acclimate to the changing conditions. Embrace the cooler temperatures at higher elevations, but also be prepared for the potential shift in weather. Oman's mountains are known for surprises, with clouds rolling in and sudden rain showers adding an unpredictable element to your run.
Oman's mountains are not conquered but embraced, a brushstroke on the canvas of an unforgettable adventure. The mountains have stories, they have personality. These is no doubt your time here is going to be one to remember – Running in Oman promises and experience like no other. Plan your route, pack your snacks, and make the short drive over for a running escape.
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
Nestled in the heart of the Arabian Peninsula, Oman unveils a mesmerizing tapestry of landscapes. Among its hidden treasures are the formidable mountain ranges.
As a runner, imagine lacing up your shoes, breathing in the crisp mountain air, then embarking on a journey that seamlessly weaves through rugged terrain and ancient trails.
Welcome to the enchanting realm of running in Oman's mountains, where every step is a dance with elevation, climate, culture, and the sheer thrill of exploration.
Challenges and rewards in equal measure
There are many nuances of ascending the heights in Oman, from the essential gear for the ascent to the cultural rhythms that harmonize with your footsteps. Make no mistake – Oman’s mountainous terrain is not merely a backdrop for your run.
Running in Oman goes beyond physical exertion; it's a cultural exchange with the very ground beneath your feet. Respect for the surroundings and the local culture is paramount.
In a country known for its hospitality, exchange smiles and greetings with locals you encounter on your route. Be mindful of traditional customs, and perhaps, take a moment to absorb the ancient echoes that resonate through the mountains – a harmonious blend of nature and culture.
How to prepare for running in Oman
Gearing up for a mountain run in Oman demands preparation. The terrain is sharp, unforgiving and requires footwear that can withstand the challenge. Opt for trail running shoes with sturdy grips, providing the traction needed to navigate the varied surfaces... The Hoka Speed goat are my go-to here.
Hydration takes center stage in the arid landscapes of Oman. The mountain air may deceive you into thinking you're not sweating as much, but the combination of altitude and sun can quickly lead to dehydration.
Unlike the trails we run locally where you might be only 10km from an access road or your car, here you might be 6 hours away from the nearest water supply. Planning your route accordingly and managing effort is key to being safe.
Running at higher altitudes presents both a challenge and a reward. There are summits in Oman that peak over 3000m. As you ascend, the air becomes thinner, demanding more from your cardiovascular system.
Adjust your pace accordingly, allowing your body to acclimate to the changing conditions. Embrace the cooler temperatures at higher elevations, but also be prepared for the potential shift in weather. Oman's mountains are known for surprises, with clouds rolling in and sudden rain showers adding an unpredictable element to your run.
Oman's mountains are not conquered but embraced, a brushstroke on the canvas of an unforgettable adventure. The mountains have stories, they have personality. These is no doubt your time here is going to be one to remember – Running in Oman promises and experience like no other. Plan your route, pack your snacks, and make the short drive over for a running escape.
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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