Circuit Training · Strength Training ·

Runners Home Workout

Objectives

This is a run specific training session that develops both strength and cardio fitness

Drills

A Drill Knee Pull
Scoops
Walking A Drill
Walking Pistons
Side Skip
Skip Straight Leg
Karaokes
Skipping A Drill
Skipping Pistons

Main Set

Beginner
Intermediate
Advanced

Work through each exercise with allow yourself a recovery of up to 30 seconds until you've completed all 10.
Then take a short break and repeat the sequence one more time.

Work through each exercise with allow yourself a recovery of up to 20 seconds until you've completed all 10.
Then take a short break and repeat the sequence either once or twice depending on how you're feeling.

Work through each exercise with allow yourself a recovery of up to 15 seconds until you've completed all 10. Then repeat twice until you've completed 10 sets
If you're finding the exercises easy, you can hold a weight such as a medball or a sturdy household item on the standing exercises.

Exercise	Video
1. Lunges Complete 10 to 15 reps on each leg
2. Sprinter Step Ups Complete 10 to 15 reps on each leg If you don't have an aerobic step, just use the lowest step on your stairs or anything you can safely step on to
3. Sit ups Elbow to knee Maintain effort for 30 seconds
4. Mountain Climbers Maintain effort for 30 seconds
5. Heel Tap Crunches Maintain effort for 30 seconds
6. High Knees Sprint Maintain effort for 30 seconds
7. Lateral Step Ups Complete 10 to 15 reps on each leg If you don't have an aerobic step, just use the lowest step on your stairs or anything you can safely step on to
8. Side Plank (on left arm) Maintain effort for 30 seconds
9. Squats Maintain effort for 30 seconds
10. Side Plank (on right arm) Maintain effort for 30 seconds

Shuttle Runs

Once you've completed your circuits, try 1 to 2 minute shuttle runs of 10m to 20m, depending on how much space you have available.
These are best done outside, so if you don't have access to a garden, just skip this part.
Sprint out for 10m to 20m, then very easy jog or walk back and repeat until time out.
Take care when slowing down from the sprints, try to do this gradually.

Please Remember To Stay Safe When Training

Always seek medical advice before undertaking any physical training.

Seek a suitable place to train away from all hazards.

Please respect your local social distancing policy at all times.

Stay safe and enjoy your session!