Running Workouts

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Sitting On The Run

This is a good one for the runners out there. Equipment: Bench/Chair Treadmill or 400m stretch to run. Workout (Repeat for 20, 30, or 50 min) Run 400 Meters 30 pushups (for more intensity, put feet up on bench/chair and hands on ground) 30 dips off bench/chair 15 chair/bench step-ups left leg 15 chair/bench step-ups…

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December 16, 2013
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Uphill Sprints and 30s Hell (SPARTAN Inspired)

Find a nice steep trail or hill with a grassy knoll to do a circuit in nearby. This is a totally SPARTAN WOD inspired workout! 1-6 15-second uphill intervals on 30 seconds of recovery. 10 -30 Tricep Dips or Pull-ups 10 -30 Cross Fit Burpees 10 -30 Situps 10 -30 Bootleggers 1-6 30-second uphill intervals…

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August 21, 2013
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Every 6 Minutes

Hello Extremers, Where I am today it is a beautiful day. This will get you outside in the fresh air… If not there is always a treadmill or elliptical you can use. EQUIPMENT: Timer Warm-Up Warm-Up Instructions Workout Pretty simple. Go for a run/walk for a minimum of 30 minutes. Every 6 minutes stop and…

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August 7, 2013
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Speed Interval Workouts

The key to running fast is to practice running faster. That simple… There are some important things to take into consideration before you go sprinting out the door though. Speed work must be gradually introduced into your routine and should only be roughly once per week. Strides – A great way to start getting that…

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June 24, 2013
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Super Sprints…. WOOT!

Okay Extremers, this one is going to be challenging. duh! We have 3 sets of sprint intervals mixed with some high rep muscle conditioning. I designed this one for our outdoor exercisers and our indoor exercisers with appropriate options. Equipment: Pull-up Bar (Indoor Only) Track/Treadmill (Indoor Only)   Warm-Up: 2 km run followed by dynamic stretching…

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May 1, 2013