What if you could do a different type of track workout? As runners, we frequently say things like, “I need to do some strength training,” or “I need to improve my core strength,” or “I really should do some speed work.”
What if you could do all of that? And what if you could do all of that at one time? Now that would be a different type of track workout, wouldn’t it?
This workout combines a body-weight strength workout which includes core work and some fast intervals. It’s designed to be done on a track, but really can be done anywhere you have room to run.
What if you could do a track workout that combined strength, core, and speed? You can! #running
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A Different Type of Track Workout
Warm up by running 1600 meters around the track. Start the first lap at a slow/moderate pace and increase your speed by about 10-15 seconds each lap.
The workout consists of three sets of four exercises. Each set will target your upper and lower body, as well as your core. There will also be one explosive, plyometric type of exercise in each set. Then, at the end of each set you will run 400 meters. Fast. Your target should be at about your mile race pace, or close to 100% of your effort. Rest between sets by walking for a minute.
After you’ve completed all three sets, repeat them once or twice more. Cool down by jogging or walking another mile.
When you’ve finished you will have completed 3600 meters of speed work, plus given your body a great workout, all in less than an hour! A different type of track workout!
Exercise Instruction:
Pushups: Get in a high plank position (arms a little wider than shoulders, weight on your hands and the balls of your feet, body straight) with your hands directly below your shoulders. Keeping your body in alignment (including your neck), slowly bend your elbows to lower you chest toward the floor. Return to your starting position. Just starting out? Do your pushups from your knees!
Walking Lunge: From a standing position, step forward with your right leg into a lunge, bending both knees to about 90 degrees. The front knees should be behind your toes. As you rise, bring your back (left) leg even with the front, then step forward with the left leg. Rise, bringing your back leg forward. That’s one repetition.
Squat Jump: Stand with your feet about hip-width apart. Bend your knees into a squat, keeping your spine straight (neutral) and your hips back. As you rise, straighten your knees and jump as high as you can. When you land, bend your knees to absorb the shock, then begin your second repetition by sitting back into a squat.
Plank: From a prone position, engage your core and lift yourself up on your forearms or your hands and the balls of your feet. Make sure that your elbows are directly below your shoulders. Keep your body in alignment, including your neck.
Burpees: Start by standing with your feet about hip-width apart. Engage your core, bend your knees, plant your hands on the ground and hop your feet back into a high plank. Hop your feet back to your hands, rise and jump into the air lifting your arms up. Just beginning? You can skip the hops and jumps and keep the moves low impact until you increase your fitness.
Wide Leg Squat: Stand and plant your legs wider than hip-width with your toes pointing slightly out. Engage your core and sit back into a squat, making sure that your knees track over your toes. Keep your heels on the ground and lower your hips until your thighs are parallel to the ground. Press up to standing.
Split Squat Jump: Step one foot forward into a lunge position. Bend both knees, lowering until your front thigh is parallel to the ground and your back knee almost touches the ground. As you rise, forcefully press up, switching legs in mid-air. When you land, bend your knees and lower in a lunge. Press up, switch legs as your jump up, land and bend your knees. That is one repetition.
Side Plank: Lay on your side, with your body stacked and in alignment. Lift yourself up on your forearm (making sure your elbow is directly below your shoulder) and your feet. Optional: Lift your top arm up, reaching toward the ceiling. Just starting out? Bend the top knee and keep it slightly in front of you to enhance your balance.
Mountain Climbers: Start in a high plank position. Keeping your bottom slightly lifted, hop your right leg in toward your right hand. Alternate, bringing your left leg in toward your left hand and your right leg to the starting position.
Back Lunge: From a standing position, step your right leg back into a lunge until your knee almost touches the ground. The left knee should be bent at about a 90-degree angle, with the toes behind the knee. Push off the ground with your right foot, returning to standing, then repeat on your left leg. That is one repetition.
Air Squat: An air squat is simply a body weight squat but good form is vital. Stand with your feet about hip width apart. Engage your core, lower your hips into a squat, until your thighs are parallel to the ground with your knees tracking over your toes. As you squat, extend your arms in front of you, no higher than shoulder height. Straighten your legs to come up and lower your arms to your sides.
Disclaimer: Although I am a certified Coach and Personal Trainer, I am not YOUR Coach or Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.
Do you have a favorite track or body weight workout? What do you think about combining them?
And now it’s time for the Running Coaches’ Corner!
Linkup with the #RunningCoachesCorner with @suzlyfe @running_onhappy @loramarie03 #running
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