Run & Strength Combo

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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.

 

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