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.

Warm-Up
Workout
  • 8 x 250m run with 1 flight of stairs every 250m
  • 10-1 Push-Up Count-up (Run 50m, do 1 push-up, turn around run 50m back and do 2 push-ups, run 50m do 3 push-ups………. turn around and run 50m back and do 10 push-ups)
  • 4 x 500m run with 2 flights of stairs every 500m
  • 10-1 Burpee Count-up (Do 1 flight of stairs, 1 burpee, do 2 flights of stairs, 2 burpees… do 1 flight of stairs, 10 burpees)
  • 2 x 1000m run with 4 flights of stairs every 1000m
  • 10-1 Jump Lunge, Mountain Climber Countdown ((Run 50m, do 10 Alternating Jump Lunges (double count), 10 mountain climbers, turn around run 50m back and do 9 Alternating Jump Lunges, 9 mountain climbers, run 50m do 8 Alternating Jump Lunges, 8 mountain climbers………. turn around and run 50m back and do 1 Alternating Jump Lunge, 1 mountain climbers)
  • 2 x 1000m run with 4 flights of stairs every 1000m
  • 10-1 Plank Jack Countdown (Do 1 flight of stairs, 1 plank jack, do 2 flights of stairs, 2 plank jacks… do 1 flight of stairs, 10 plank jacks)
  • 4 x 500m run with 2 flights of stairs every 500m
  • 10-1 Get-Up Count-up (Run 50m, do 1 get-up, turn around run 50m back and do 2 get-ups, run 50m do 3 get-ups………. turn around and run 50m back and do 10 get-ups)
  • 8 x 250m run with 1 flight of stairs every 250m
Cool-Down
  • Run 1 KM at a steady pace (50%-60% effort)
  • Do some stretching people.