This workout was designed to increase my clients 2km run time for their fitness test. It works best if are located in a park with lots of different paths, preferably some that are on a hill. In between runs I threw in some upper body muscular endurance work.
Run, Press, Run
Goals: Crosstraining, Muscular Endurance
Duration: 1 hour
Take a short jog to the location. Run through Run 1, pointing out landmarks along the way.
Move into 1 leg partner push overs.
Clients will head out on several set runs around the park. Each run should take about 3-4 minutes (about 600-1000 metres). Use mapmyrun.com to plan out the courses in advance. Upon returning clients will perform a tri-set before having a short break and heading off on the next run.
Short Distance Runs
Run 1 – Mostly flat with a gradual incline towards the end.
Run 2 – Flat, simple circuit or out and back run.
Run 3 – Mostly downhills with a steep incline at the end.
Conduct each exercise for 15 reps. Perform 3 rounds after the first run, 2 rounds after the second run and 1 round after the third run.
- Band Shoulder Press
- Band Upright Row
10s work/5s rest intervals of Plank and Side Plank. Stretch.
Image: The U.S. Army