FALL CIRCUIT TRAINING
THE FALL IS a great time to reconnect with friends for fun training sessions. This run circuit workout allows athletes of a variety of run speeds to complete a workout together, while still allowing athletes to run at their current fitness. Although the run intervals are short, overall this workout is a long session of running that incorporates strength work throughout.
The circuit is four sets of run intervals and 10 repetitions of a strength exercise. Five rounds are described below, which includes a bonus round of intervals. To keep the group together, faster runners perform more repetitions of the strength work, allowing slower runners to catch up for the next running segment.
This session can be done using a track or by running timed loops in a park or on a trail. Running fast encourages good run form, and keeping the intervals short helps to maintain that good form. This workout is an opportunity to work on coordination through quicker turnover rather than muscling to run at a given pace. The effort for each run interval should be anywhere from a six to an eight out of 10, and less fit athletes should take it easier to stay strong for the whole workout. Fit athletes should avoid maximum effort, as the point is to run well, not to try to set a personal speed record.
Both the strength exercises and the run distances listed are suggestions. Aim to run about one minute to 90 seconds, so adjust the distance accordingly. For the strength exercises, you can make it “athlete’s choice” and allow each person in the group to choose the next exercise. Have fun with it. Although this is a tough workout, it goes by quickly and is a great way to earn a dinner out with your run friends.
If you use a track for this workout, it is a good idea to switch directions after each round to avoid too much stress on your left leg.
Check out Melanie Mcquaid’s regular training column on p.4. Each circuit consists of 1,200 m of running and 40 strength repetitions • Run 300 metres • Perform 10–20 overhead squats • Run 300 metres • Perform 10–20 walking lunges • Twice through • Run 300 metres • Perform 10–20 walking side lunges • Run 300 metres • Perform 10–20 tippy birds • Twice through • Run 300 metres • Perform 10–20 backwards lunges • Run 300 metres • Perform 10–20 leg lifts/side (if it is not possible to lie down, do 10–20 hip hikes) Twice through • • Run 300 metres • Perform 10–20 zig zag lunges • Run 300 metres • Perform 10–20 single leg squats • Twice through • • • Run 300 metres Perform 10 burpees Four times through