Sneak Strength Training Into Your Long Run

Endurance athletes seem to have a hard time squeezing strength training into their schedule, so I thought it would be fun to squeeze it in for them by sneaking it into a weekly long run.  This workout replaces a faster tempo run at the end of a long run with some strength and core work.  Mentally, the challenge is the same - you need to find that extra OOMPH! when you are already exhausted.

Time: 45 minutes
Equipment: Nothing other than your running gear.  This set is best done on a flat area off a busy road, like a walking or biking trail.

This workout cycles through variations of push-ups, core, and leg work with an easy 3-minute Zone 1 run between exercises, and a 3 minute walk between sets.

Here we go...

Set 1:

• Push-ups - 15 reps, regular or on knees
• 3 min. Z1 jog
• Plank with taps - 60 seconds.  Start in a plank position.  Reach forward with one arm and tap the ground in front of you.  Now do the same with the other arm.  Alternate back and forth rapidly for 60 seconds.
• 3 min. Z1 jog
• Walking Lunges - 20 reps

3 min. walk

Set 2:

• Push-ups - 15 reps, regular or on knees
• 3 min. Z1 jog
• Alternate Pikes - 20 reps
• 3 min. Z1 jog
• Crossover Lunges - 20 reps

3 min. walk

Set 3:

• Push-ups - 15 reps, regular or on knees
• 3 min. Z1 jog
• Side Plank with dips - 20 reps (10 ea. side)
• 3 min. Z1 jog
• Standing Long Jumps - 10-15 reps

3 min. walk

Set 4:

• Push-ups - 15 reps, regular or on knees
• 3 min. Z1 jog
• Plank with Rotation - 20 reps (10 to each side)

• 3 min. Z1 jog
• Wide-legged Squats - 20 reps

*** YOU'RE DONE!! ***