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
GYMNASTICS
The focus this week is on pull-ups, Chest to Bar and ring dips! We will break down these movements and provide options for all levels and abilities!
PURE STRENGTH
Monday's session will focus on paused front squats and then single leg work to build the quads. Wednesday, we will work to a tough set on the incline press and then some amrap pressing with some RDLs and some tricep pump work.
WEIGHTLIFTING
Snatch Focus
OHS squat: 1-1-1-1-1
1 snatch pull into 1 snatch into a Heavy snatch for the day.
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Non coached Monday Ride
There will be a non coached Monday ride for our athletes. Working on the ability to push at the end of a ride with some repeated efforts. Turn Upto the loop and look for the InnerFight kit.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Back to some basic hard work this week! 500’s with 90s rest. A great run set!
Start time: 05:59am
Session Length: 1 hour
Location: Sports City Track
Walker Wednesday
A classic FTP set this week, 5 X 8min @ FTP with 2min recoveries. Will need big legs for this one!
Start time: 05:59am
Session Length: 1 hour
Location: Online
The Coffee Run
This week we are back to the hill efforts, with around 150m repeated of effort and coaches on hand to give feedback on your form! What could be better!?
Start time: 05:59
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
The Saturday Ride
This ride will be around 85km with the mandatory Zads stop. It should take roughly 2.5 hours and is the very best way to start your Saturday.
Start time: 05:29
Session Length: 2.5 hours
Location: Bottom of the stick car park
The Sunday long run
This run will be around the iconic Al Qudra lakes. Come along and run a distance that's right for you!
Start time: 05:29
Session Length: 2.5 hours
Location: Al Qudra Lakes
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Join our in-person sessions for the summer will be on Tues, Fri, and Sun.
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we have consecutive 500m repeats off a 90 sec rest.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will be heading back to the canal bridge for our monthly hill reps.
Sunday*
Time: 5:29am
Location: Love Lakes
Session: The Long Run
The team will meet in AQ for a 10km or 14km run around love lakes. Keep the pace nice and easy here and remember to bring water.
*Track Tuesday, Coffee Run, and Sunday Long Run will host male and female runners.
Our Monday and Wednesday LRC sessions will return on Monday 26th August.
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In the final two weeks of the block, we are spreading the tests out. This week, we start off with a repeat strength test, 15 minutes to find a 1RM sandbag clean into a grindy sandbag workout. Tuesday, we finish our straight arm strength progressions into a 20-minute partner couplet. Wednesday, we look to find a new 1RM front squat into a very tough quarterfinals repeat from 2021. Thursday, we took a look at benchmark Diane. Finishing the week off with a 1RM snatch & another repeat of a 2023 CrossFit Games workout!
Monday:
Strength:
Heavy Sandbag Cleans
Conditioning:
For Time:-
30 Sandbag Cleans
50/35 Cal Assault Bike
30 Sandbag Squats
50/35 Cal Assault Bike
4 x Carpark SB Carry
50/35 Cal Assault Bike
RX = 70 / 50kg
Tuesday:
Strength:
L Sit Hold + Handstand Hold + Pike Raises + Low Ring Plank Hold
Conditioning:
Partner Workout - 20min AMRAP
500m Ski
20 Burpee Box Get Over 40
Wednesday:
Strength:
A) Deficit Handstand Push Ups + Deadlifts
Conditioning:
Diane
21 - 15 - 9
Deadlift 100 / 70kg
Handstand Push Ups
Thursday:
Strength:
Front Squat
Conditioning:
For Time
120 Wall Balls 9/6kg
120 Calorie Row
Friday:
Strength:
Heavy Snatch
Conditioning:
It's Friday. Show up, and we will have a good time!
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
Non coached Monday Ride
There will be a non coached Monday ride for our athletes. Working on the ability to push at the end of a ride with some repeated efforts. Turn Upto the loop and look for the InnerFight kit.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Back to some basic hard work this week! 500’s with 90s rest. A great run set!
Start time: 05:59am
Session Length: 1 hour
Location: Sports City Track
Walker Wednesday
A classic FTP set this week, 5 X 8min @ FTP with 2min recoveries. Will need big legs for this one!
Start time: 05:59am
Session Length: 1 hour
Location: Online
The Coffee Run
This week we are back to the hill efforts, with around 150m repeated of effort and coaches on hand to give feedback on your form! What could be better!?
Start time: 05:59
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
The Saturday Ride
This ride will be around 85km with the mandatory Zads stop. It should take roughly 2.5 hours and is the very best way to start your Saturday.
Start time: 05:29
Session Length: 2.5 hours
Location: Bottom of the stick car park
The Sunday long run
This run will be around the iconic Al Qudra lakes. Come along and run a distance that's right for you!
Start time: 05:29
Session Length: 2.5 hours
Location: Al Qudra Lakes
Join our in-person sessions for the summer will be on Tues, Fri, and Sun.
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we have consecutive 500m repeats off a 90 sec rest.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will be heading back to the canal bridge for our monthly hill reps.
Sunday*
Time: 5:29am
Location: Love Lakes
Session: The Long Run
The team will meet in AQ for a 10km or 14km run around love lakes. Keep the pace nice and easy here and remember to bring water.
*Track Tuesday, Coffee Run, and Sunday Long Run will host male and female runners.
Our Monday and Wednesday LRC sessions will return on Monday 26th August.
In the final two weeks of the block, we are spreading the tests out. This week, we start off with a repeat strength test, 15 minutes to find a 1RM sandbag clean into a grindy sandbag workout. Tuesday, we finish our straight arm strength progressions into a 20-minute partner couplet. Wednesday, we look to find a new 1RM front squat into a very tough quarterfinals repeat from 2021. Thursday, we took a look at benchmark Diane. Finishing the week off with a 1RM snatch & another repeat of a 2023 CrossFit Games workout!
Monday:
Strength:
Heavy Sandbag Cleans
Conditioning:
For Time:-
30 Sandbag Cleans
50/35 Cal Assault Bike
30 Sandbag Squats
50/35 Cal Assault Bike
4 x Carpark SB Carry
50/35 Cal Assault Bike
RX = 70 / 50kg
Tuesday:
Strength:
L Sit Hold + Handstand Hold + Pike Raises + Low Ring Plank Hold
Conditioning:
Partner Workout - 20min AMRAP
500m Ski
20 Burpee Box Get Over 40
Wednesday:
Strength:
A) Deficit Handstand Push Ups + Deadlifts
Conditioning:
Diane
21 - 15 - 9
Deadlift 100 / 70kg
Handstand Push Ups
Thursday:
Strength:
Front Squat
Conditioning:
For Time
120 Wall Balls 9/6kg
120 Calorie Row
Friday:
Strength:
Heavy Snatch
Conditioning:
It's Friday. Show up, and we will have a good time!
GYMNASTICS
The focus this week is on pull-ups, Chest to Bar and ring dips! We will break down these movements and provide options for all levels and abilities!
PURE STRENGTH
Monday's session will focus on paused front squats and then single leg work to build the quads. Wednesday, we will work to a tough set on the incline press and then some amrap pressing with some RDLs and some tricep pump work.
WEIGHTLIFTING
Snatch Focus
OHS squat: 1-1-1-1-1
1 snatch pull into 1 snatch into a Heavy snatch for the day.
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
Join our in-person sessions for the summer will be on Tues, Fri, and Sun.
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we have consecutive 500m repeats off a 90 sec rest.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will be heading back to the canal bridge for our monthly hill reps.
Sunday*
Time: 5:29am
Location: Love Lakes
Session: The Long Run
The team will meet in AQ for a 10km or 14km run around love lakes. Keep the pace nice and easy here and remember to bring water.
*Track Tuesday, Coffee Run, and Sunday Long Run will host male and female runners.
Our Monday and Wednesday LRC sessions will return on Monday 26th August.
In the final two weeks of the block, we are spreading the tests out. This week, we start off with a repeat strength test, 15 minutes to find a 1RM sandbag clean into a grindy sandbag workout. Tuesday, we finish our straight arm strength progressions into a 20-minute partner couplet. Wednesday, we look to find a new 1RM front squat into a very tough quarterfinals repeat from 2021. Thursday, we took a look at benchmark Diane. Finishing the week off with a 1RM snatch & another repeat of a 2023 CrossFit Games workout!
Monday:
Strength:
Heavy Sandbag Cleans
Conditioning:
For Time:-
30 Sandbag Cleans
50/35 Cal Assault Bike
30 Sandbag Squats
50/35 Cal Assault Bike
4 x Carpark SB Carry
50/35 Cal Assault Bike
RX = 70 / 50kg
Tuesday:
Strength:
L Sit Hold + Handstand Hold + Pike Raises + Low Ring Plank Hold
Conditioning:
Partner Workout - 20min AMRAP
500m Ski
20 Burpee Box Get Over 40
Wednesday:
Strength:
A) Deficit Handstand Push Ups + Deadlifts
Conditioning:
Diane
21 - 15 - 9
Deadlift 100 / 70kg
Handstand Push Ups
Thursday:
Strength:
Front Squat
Conditioning:
For Time
120 Wall Balls 9/6kg
120 Calorie Row
Friday:
Strength:
Heavy Snatch
Conditioning:
It's Friday. Show up, and we will have a good time!
GYMNASTICS
The focus this week is on pull-ups, Chest to Bar and ring dips! We will break down these movements and provide options for all levels and abilities!
PURE STRENGTH
Monday's session will focus on paused front squats and then single leg work to build the quads. Wednesday, we will work to a tough set on the incline press and then some amrap pressing with some RDLs and some tricep pump work.
WEIGHTLIFTING
Snatch Focus
OHS squat: 1-1-1-1-1
1 snatch pull into 1 snatch into a Heavy snatch for the day.
Non coached Monday Ride
There will be a non coached Monday ride for our athletes. Working on the ability to push at the end of a ride with some repeated efforts. Turn Upto the loop and look for the InnerFight kit.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Back to some basic hard work this week! 500’s with 90s rest. A great run set!
Start time: 05:59am
Session Length: 1 hour
Location: Sports City Track
Walker Wednesday
A classic FTP set this week, 5 X 8min @ FTP with 2min recoveries. Will need big legs for this one!
Start time: 05:59am
Session Length: 1 hour
Location: Online
The Coffee Run
This week we are back to the hill efforts, with around 150m repeated of effort and coaches on hand to give feedback on your form! What could be better!?
Start time: 05:59
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
The Saturday Ride
This ride will be around 85km with the mandatory Zads stop. It should take roughly 2.5 hours and is the very best way to start your Saturday.
Start time: 05:29
Session Length: 2.5 hours
Location: Bottom of the stick car park
The Sunday long run
This run will be around the iconic Al Qudra lakes. Come along and run a distance that's right for you!
Start time: 05:29
Session Length: 2.5 hours
Location: Al Qudra Lakes
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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