Do you find running quite boring? Then we have a solution. You can make your running workouts much more enjoyable by introducing some variety. Here are some variants you can try. They all even have names 🙂
1600/200
4 Rounds for time:
Run 400m
50 Squats
DEATH BY 10M
Set up 2 cones 10m apart
Each minute complete 1 more trip across the cones untill you cannot continue within one minute
During the first minute of your workout, you walk back and forth once.
During the remaining time you can rest.
At minute 2 you walk back and forth twice.
You rest the rest of that minute.
At minute 3, you walk back and forth three times.
Every minute you add one round.
And so you continue until you can no longer complete the number within a minute.
MINUTE HELL
Ladder down and up. Find a flat track in your area where you can walk undisturbed at a brisk pace.
Complete the next workout.
1 minute on – 50 seconds off
1 minute on – 40 seconds off
1 minute on – 30 seconds off
1 minute on – 20 seconds off
1 minute on – 10 seconds off
Now do the same but in reverse.
HILL REPEATS
Find a trail near you where you can walk uphill. A slight slope is enough.
6 Roundes of:
1 minute Hill Sprint
3 minutes rest while walking back down
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INTERVALS
6 Rounds of:
100m sprint
2 minutes rest
Followed by 3 rounds of:
200m sprint
3 minutes rest
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INTERVALS 200M
AMRAP in 20 minutes:
Run 200m
Rest 30 seconds
AMRAP = As Many Rounds As Possible
INTERVALS 400M
4 Rounds for time
400m run
2 minutes rest
INTERVALS 800M
4 Rounds for time
800m run
Rest as long as you need
RUN 5000M
For time:
Run 5000m (3.1 miles)
RUN 5K+
Find a 5000m (3.1 miles) course near you.
Run 2 minutes
20 Push-Ups
20 Squats
Keep repeating this until you have completed the 5000m (3.1 miles).
SURFER ON ACID
3 Rounds of:
400m run
21 burpees
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TABATA SPRINTS
8 Rounds of:
Sprint 20 seconds
Rest for10 seconds
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TOSH
3 Rounds for time:
Sprint 200m
Sprint 200m
Rest (rest time = sprint time/10)
Sprint 400m
Rest (rest time = sprint time/10)
Sprint 600m
Rest (rest time = sprint time/10)
TRACK JUMPER
3 Rounds of:
400m run
21 Bleacher Jumps
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YASSO 800
10 rounds of
Sprint 800m
Jog 800m
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Enjoy your running workouts. With so much variety it will be fun 🙂
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