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 for 10 seconds

TOSH

• 3 Rounds for time:

• • 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

YASSO 800

• 10 rounds of
  • Sprint 800m
  • Jog 800m