This workout will help you increase your speed during runs. The military lives by this type of workout because it not only works your speed and endurance but it allows other full body workouts to be thrown in the middle. This creates an excellent total body workout and is guaranteed to help you increase your endurance and take minutes off your long distance runs. The training will start of fairly easy and as the weeks go on become more and more difficult. The first week will allow you to adjust to the cardio aspect of the workout. After that the full body workouts will be placed into the fartlek.
Repeat 3-4 Times
1- Run ½ mile at your goal pace
- Walk/jog between 1/4 - 1/8 of a mile
- Week 2+ workout
Repeat 4-6 Times
2- Run ¼ mile at your goal pace
- Walk/jog between 1/5 - 1/10 of a mile
- Week 2+ workout
Repeat 4-6 Times
3- Run 1/8 mile at your goal pace
- Walk/jog between 50-100 yards
- Week 2+ workout
Pick and choose what workouts to add in to your circuit. The amount of reps during each workout will be set by you. Each workout should be tough, yet you still should be able to accomplish it. The workouts to be added in are as follows:
Push-ups- Variants may be added (ex. Wide/narrow push-ups, diamond push-ups)
Planks- Get in the starting position for a pushup. From that position, you can stay as you are or drop down to your elbows. Make sure your core is tight and your body is straight. Stay in that position until you no longer can.
Sit-ups- You can add a twist or other variations if desired.
Up-Downs/Body Builders- There are two different variations of this workout that can be used for beginners or more advanced individuals.
- Up-Downs- For beginners, simply from a standing position crouch down and push your feet out so you will be in a plank position. Then jump your feet back in and return to the standing position.
- Body Builders- Advanced, from the standing position crouch down and push your feet out until you are in the plank position. From here you will do a push-up, bring your feet back underneath you and return to the standing position. From here you will jump straight up and reaching your hands above your head. This process is then repeated.
Mountain Climbers- From the plank or standing position, bring your knees to your chest in a running motion. Continue for 30 sec to 1 min.
Be sure to know your limits and be sure you are doing the workouts correctly. Don't hurt yourself.
Squats - One of the best all around vertical leap exercises and one of the best exercises for building leg strength. Squats can be performed in a squat rack with weight or they can be performed anywhere without weight. Start in an athletic stance and start to bend at the knees like you are going to sit down. Keep your back straight and keep your knees above your feet. Squat until your knees are at a 90 degree angle and then rise back up. If you are going to perform this exercise with weight, I recommend that you get the help of a trainer to check your form.This is the one of the best vertical jump program.
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