Running Workouts

1600/200

4 Rounds for time

  • Run 400m
  • 50 Squats

DEATH BY 10M

  • Set up 2 cones 10m apart
  • Each minute complete 1 more trip across the cones untill you cannot continue within one minute

MINUTE HELL

Ladder down and up

  • 1 minute on – 50 seconds off
  • 1 minute on – 40 seconds off
  • 1 minute on – 30 seconds off
  • 1 minute on – 20 seconds off
  • 1 minute on – 10 seconds off

Go up again

HILL REPEATS

6 Rounds

  • 1 minute Hill Sprint
  • 3 minutes rest while walking back down

INTERVALS

6 Rounds

  • 100M sprint
  • 2 minutes rest
  • 3 Rounds
  • 200m sprint
  • 3 minutes rest

INTERVALS 200m

AMRAP in 20 minutes:

  • Run 200m
  • Rest 30 seconds

INTERVALS 400m

4 Rounds for time

  • Run 400m
  • Rest 2 minutes

INTERVALS 800m

4 Rounds for time

  • Run 800m
  • Rest as needed

RUN 5K

For time

  • Run 5000m

RUN 5K+

2 minutes interval

  • Run 2 minutes
  • 20 Push-Ups
  • 20 Squats

Repeat to complete 5000m

SURFER ON ACID

3 Rounds

  • 400m Run
  • 21 Burpees

TABATA SPRINTS

8 Rounds

  • Sprint 20 seconds
  • Rest 10 seconds

TOSH

3 Rounds for time

  • Sprint 200m
  • Rest (rest time = sprint time/10)
  • Sprint 400m
  • Rest (rest time = sprint time/10)
  • Sprint 600m
  • Rest (rest time = sprint time/10)

TRACK JUMPER

3 Rounds

  • 400m Run
  • 21 Bleacher Jumps

YASSO 800

10 Rounds

  • Sprint 800m
  • Jog 800m
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