CIRCUIT WORKOUT FOR RUNNERS
This leg circuit specifically targets the quads, hips, and glutes dynamically to develop running specific strength to maintain proper form, build resistance to injuries, and create more explosiveness during the running stride. The routine is simple, straightforward, and it can be performed anywhere without the use of a gym, though you may hold a weight or small child for added resistance.
Between each leg exercise, you will do 10 repetitions of pushups. By the end, you should have completed 100 pushups along with your leg circuit.
Finally, this leg circuit routine is the precursor to plyometric exercises. It’s important that you develop sufficient foundational strength before moving to more explosive movements.
- Lateral Lunge x 10 each leg
- Lunges x 15 each leg
- Lateral shuffle x 30 meters each direction
- Mountain climber doubles x 15
- Mountain climbers singles out x 15 each leg
- Speed skaters x 7 each leg
- Mountain Climbers Doubles out x 15
- Toe taps x 10 each leg
- Single leg deadlift x 10
- Jump squats x 20 total
Be sure to complete 10 pushups between each exercise. You will complete 100 pushups along with the leg circuit.
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This workout is a perfect finish to a VDOT Time Trial
Finding your Training Paces: VDOT TEST
A VDOT test is a time trial that will give you an insight as to what your training paces should be. Typically, we would use a current race PR to figure out your VDOT, but doing a 2 mile time trial is a great alternative if you haven’t raced in a while or are saving racing until the fall. Here are 3 steps to calculating your IDEAL TRAINING PACES!
- Do a 2 mile or 3k Time Trial. Go and do a 1-2 mile warm up with some strides and form drills. Find a flat road or a track, and then run 2 miles as FAST as your can. Think of this as the race your are trying to run to get into the Olympics. 😃 Go SUPER DUPER FAST!!! Be sure to time yourself as well.
- Take your time and plug it into this calculator.
- Click “CALCULATE” then “TRAINING” this will show you what your pace should be for each of the different types of workouts that will make up your race training.
Now that you have your VDOT Number and Training paces, write them down in a place you look at often! Use these paces each day until your next race. When your next race comes, plug in your times and see your new adjusted training paces.
BONUS MATERIAL: SAMPLE CARB CYCLING DAY FOR INTERVAL AND CIRCUIT TRAINING
High Carb "Feast Day"
It is important that you refuel with clean, whole food carbs after an intense workout. Here is a sample High Carb Day, or "Feast Day" that I have my athletes follow on their workout days.
1 Day Feast Food guidelines
- Eat healthy foods as you desire without feeling guilty
- Eat until you are 80% full, not to the point of discomfort
- Ideally, eat your biggest meal after you work out.
- If you can’t eat more at any given meal, then graze throughout the day (in between meals) on nuts, fruit or other healthy foods
- Eat 1 ½ your normal portion
1-day feast foods
- Gluten-free grains- quinoa, millet, amaranth, buckwheat or oats.
- Starchy carbs-sweet potato, carrots, beets, parsnips, rice, brown rice, gluten free grains
- Fruit-(low glycemic generally recommended)-berries, pears, & apples. But for feast day, feel free to have any fruit you like. Great for post workout options
- Nuts- almonds, walnuts cashews, pecans, pistachios, etc.
- Legumes-black beans, chickpeas, lentils, etc.
- Healthy fats-avocado, olive oil, coconut oil, butter, fish oil, flax oil, hemp oil
- Proteins- lentils, beans (kidney, navy, etc.), grass fed beef, free-range chicken, wild fish, eggs, bacon, help seeds, chia seeds, protein powder.
WANT MORE COACHING?
Let me take the guesswork out of creating a running, strength, and nutrition plan for you! Instead, I will give you the exact plan you need to run your race PR this summer and fall, through your Faster runner academy membership.
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