Running workouts
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 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
“Enjoy your running workouts. With so much variety it will be fun 😀”
Werner Destrijcker
Oprichter en coach
