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Running workouts

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

INTERVALS

6 Rounds of:

100m sprint
2 minutes rest

Followed by 3 rounds of:

200m sprint
3 minutes rest

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

TABATA SPRINTS

8 Rounds of:

Sprint 20 seconds
Rest for10 seconds

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