Mixing running and bodyweight exercises, with a focus on tiring and strengthening the legs. A fun session that will leave you gasping for air!
Warm Up
- 5 minutes slow-paced jogging.
- 3 Sets of Strides
- Run 75m (approximate) at a fast pace (about 80% of your sprint speed)
- Jog back slowly. THIS EQUALS 1 SET
- REPEAT FOR 3 SETS IN TOTAL
- Rest for 3 minutes.
Main Workout (Run & Strength Combo)
- Run 200m at a fast pace
- Stop and do 10 squats
- Run 400m at a steady pace
- Stop and do 20 jumping jacks
- Run 200m at a fast pace
- Stop and do 10 squats
- Run 400m at a steady pace
- Stop and do 20 jumping jacks
- REPEAT continuously for a total of either 15/20/25/30 minutes
Cool Down
- 5 minutes slow-paced jogging.
Workout Notes
- This workout should ideally be done on a flat route, but some incline is ok (just it will be harder!)
- Your 200m pace should be a sprint (maximum pace).
- Your steady running pace is equivalent to 70-80% of maximum pace (or your 10km race pace).
- Be tough! This one will hurt, but it will really help your strength and fitness.
