Running Workouts

AMRAPS and Runs

5 min – Warm-up jog 12 min – repeat circuit below 3 times 1 min – Jog 1 min – Tempo 1 min – Sprint 1 min – Recovery 8 min AMRAP 8 Pull-ups 8 Left Pistol Squats 8 Right Pistol Squats 8 Knee to Elbows 12 min – Running Circuit 8 min – 8,…

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July 11, 2016
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8 Minute AMRAPS and Treadmill Intervals

This workout is a HIIT workout that alternates between treadmill and muscle intervals. You require a treadmill for this one, some heavy dumbells and a pullup bar Treadmill: 8 minutes (1% Incline) 2 minute Average Pace 1 minute Tempo Pace 1 minute Sprint 1 minute Recovery/Average Pace 2 minute Tempo Pace 1 minute Sprint  AMRAP: 8 minute…

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December 31, 2014
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Tempo & Tummy Workout

This is a interval workout on the treadmill with an Abs circuit In between each interval. Equipment treadmill Workout Set 1 – 2.5 km 500 m – warmup pace 1 km – regular pace 1 km – tempo pace 10 Leg Drops / 20 Sit-ups / 30 Bicycles (double count) / 40 Mountain Climbers Set 2 –…

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November 14, 2014
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The Indoor Long Run Alternative

Are you training for a run and need to get your long runs in? Are you stuck in a cold climate and it just dumped a foot of snow on the ground or it is -100 outside? This workout is the great indoor long run alternative. You’ll need a track and preferably a flight of stairs nearby. If not add 20s high knees for every flight of stairs the workout calls for. You can do as little or as much of the workout as you’d like. Remember it’s an endurance workout so keep it at an easy pace.

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February 12, 2014
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Speed Workout – Fast, Slow, Here We Go!

This is a good fast interval speed workout for you that can be done on the trail or on a treadmill. The workout gets more difficult as you go, ending with a real lung burner.

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January 23, 2014