Circuit training should play a role in every runner's training. Designed to enhance both endurance and strength, circuit training can be planned to focus specifically on weight loss, a specific race distance or speed. Speed, in particular, will play a crucial role in any race as it is necessary to combat surging opponents, begin a breakaway or in a sprint to the finish. Additionally, circuit training requires little or no equipment, making it a suitable option anytime.
Step 1
Run 400 meters four times at your standard 5K race pace. Take a rest for 2 minutes in between each 400-meter run.
Step 2
Perform a wall-sit for 2 minutes. Place your back against a wall. Slide down until your thighs are parallel to the ground. Keep your feet shoulder width apart. Slide your feet out in front of you so your knees are directly above your ankles. Do not place potentially injury causing stress on your knee by sliding the knees past your ankles.
Step 3
Immediately run 800 meters at your standard 5K race pace. Do not stop for a recovery period.
Step 4
Do 20 standing lunges on each leg. Stand upright with your feet shoulder width apart. Slide one leg straight back behind you until the leg is almost fully extended and only the bottom of the toes are touching the ground. Bend the forward leg until the thigh is parallel to the ground. Slide the front leg forward if the knee extends past the ankle when parallel to the ground. Slowly descend and rise with arms to the side, back straight and chest lifted. This is one repetition.
Step 5
Run 200 meters eight times at your 3K race pace. Take a 1 minute rest between each 200-meter run.
Step 6
Perform 20 calf raises on each leg. Stand on a curb or bleacher with only the front of one foot on the surface. Slightly bend the knees. Slowly lower the heel until it rests below the plane of the standing surface. Slowly lift upward until the heel is at its highest possible point. This is one repetition.
Step 7
Run eight 100-meter acceleration strides. Begin by jogging and slowly increase speed so that by completion of 100 meters you have reached a sprint. Jog back slowly. Take a 15-second rest between each.
Step 8
Jump 25 meters worth of double leg forward hops. Stand with legs shoulder width apart. Quickly lower yourself by bending at the knees until they are parallel with the ground and then explosively jump as far forward and upward as possible. Use the arms for momentum.
Step 9
Run 200 meters just below a sprint pace. Run 800 meters at your standard 5K pace. Run 200 meters at a complete sprint. Do not rest between each segment.
Things You'll Need
- Track
- Stopwatch
Member Comments