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,…

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…

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 –…

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.

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.

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…

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…

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…

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…

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…