As runners, we frequently say things like, “I need to do some strength training,” or “I need to improve my core strength,” or “I really should do some speed work.” What if you could do a track workout that included all of that at one time? Now that would be a different type of track workout, wouldn’t it?
This workout combines a body-weight strength workout which includes core work and some fast intervals. It’s designed to be done on a track, but really can be done anywhere you have room to run.
A Different Type of Track Workout
Warm-up by running 1600 meters around the track. Start the first lap at a slow/moderate pace and increase your speed by about 10-15 seconds each lap. Add in few drills like strides, high knees, and butt kicks just to make sure you’re ready to go. I would also recommend using a foam roller or massage gun before your warm-up. Let’s wake those glutes up!
The workout consists of three sets of four exercises. Each set will target your upper and lower body, as well as your core. There will also be one explosive, plyometric type of exercise in each set. Then, at the end of each set, you will run 400 meters. Fast. Your target should be at about your mile race pace, or close to 100% of your effort. Rest between sets by walking for a minute.
After you’ve completed all three sets, repeat them once or twice more. Cool down by jogging or walking another mile.
When you’ve finished you will have completed 3600 meters of speed work, plus given your body a great workout, all in less than an hour! A different type of track workout!
Exercise Instruction:
Pushups: Get in a high plank position (arms a little wider than shoulders, weight on your hands, and the balls of your feet, body straight) with your hands directly below your shoulders. Keeping your body in alignment (including your neck), slowly bend your elbows to lower your chest toward the ground. Return to your starting position. Just starting out? Do your pushups from your knees!
Walking Lunge: From a standing position, step forward with your right leg into a lunge, bending both knees to about 90 degrees. The front knees should be behind your toes. As you rise, bring your back (left) leg even with the front, then step forward with the left leg. Rise, bringing your back leg forward. That’s one repetition.
Squat Jump: Stand with your feet about hip-width apart. Bend your knees into a squat, keeping your spine straight (neutral) and your hips back. As you rise, straighten your knees and jump as high as you can. When you land, bend your knees to absorb the shock, then begin your second repetition by sitting back into a squat.
Plank: From a prone position, engage your core and lift yourself up on your forearms or your hands and the balls of your feet. Make sure that your elbows are directly below your shoulders. Keep your body in alignment, including your neck.
Burpees: Start by standing with your feet about hip-width apart. Engage your core, bend your knees, plant your hands on the ground and hop your feet back into a high plank. Hop your feet back to your hands, rise, and jump into the air, lifting your arms up. Just beginning? You can skip the hops and jumps and keep the moves low impact until you increase your fitness.
Wide Leg Squat: Stand and plant your legs wider than hip-width with your toes pointing slightly out. Engage your core and sit back into a squat, making sure that your knees track over your toes. Keep your heels on the ground and lower your hips until your thighs are parallel to the ground. Press up to standing.
Split Squat Jump: Step one foot forward into a lunge position. Bend both knees, lowering until your front thigh is parallel to the ground and your back knee almost touches the ground. As you rise, forcefully press up, switching legs in mid-air. When you land, bend your knees and lower in a lunge. Press up, switch legs as you jump up, land, and bend your knees. That is one repetition.
Side Plank: Lay on your side, with your body stacked and in alignment. Lift yourself up on your forearm (making sure your elbow is directly below your shoulder) and your feet. Optional: Lift your top arm up, reaching toward the ceiling. Just starting out? Bend the top knee and keep it slightly in front of you to enhance your balance.
Mountain Climbers: Start in a high plank position. Keeping your bottom slightly lifted, hop your right leg in toward your right hand. Alternate, bringing your left leg in toward your left hand and your right leg to the starting position.
Back Lunge: From a standing position, step your right leg back into a lunge until your knee almost touches the ground. The left knee should be bent at about a 90-degree angle, with the toes behind the knee. Push off the ground with your right foot, returning to standing, then repeat on your left leg. That is one repetition.
Air Squat: An air squat is simply a bodyweight squat but good form is vital. Stand with your feet about hip-width apart. Engage your core, lower your hips into a squat, as low as you can without lifting your heels (and without any knee pain or discomfort). As you squat, extend your arms in front of you, no higher than shoulder height. Straighten your legs to come up and lower your arms to your sides.
Do you have a favorite track or bodyweight workout? What do you think about combining them?
Disclaimer: Although I am a certified Coach and Personal Trainer, I am not YOUR Coach or Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.
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Thanks for the information. It’s very helpful.
I’m glad you found it helpful.
Thank you, Debbie!
I “snipped” your plan and printed it out. I’m going to try it out on Friday on the track. I’m looking forward to it!
Oh good! Be sure to let me know how you like it!
This looks like fun! I generally separate my running and strength training, but I think combining them can make for a great workout.
I usually separate mine too but this is so fun for a change!
I like subbing in some body work during run intervals! It’s a great way to mix things up. This looks like a fun workout.
It is fun! And I know you like your workouts when there is running involved. 🙂
Thanks for the tips.
Where I used to work, there was a track and I often ran on it. Now I have to drive so…. just lazy.
I used to go to the track regularly. My husband and I would go there once a week at about 4:00 in the morning! Not anymore though. When I do an interval workout I usually do it on the road. This workout adapts to that too!
That sounds like a fun workout! I usually separate my running and lifting; I know combining them would be a challenge for me!
It is challenging! Doable though because the running is basically one 400m run at a time. (That’s my story, anyway 🙂 )
I love mixing in short runs (sprints!) in between sets of HIIT moves. I’ve done similar workouts where I run a 1/4-mile on the treadmill (yes, I’m admitting that out loud LOL) or have done the workout outdoors and ran around the block in between sets (like a quick set of hill sprints due to the terrain). It’s crazy how fast the mileage adds up when done in short bursts!
I knew you’d love something like this. I love mixing it up and getting it all done.
Workouts that combine both strength and cardio are my favorite kind of workouts. I have been doing lots of boot camps lately which are similar to these types of workouts. Great ideas!
Those boot camps are looking fun! It’s a great way to get it all done quickly!
Oh, this is a great and creative workout! I’ve been looking to incorporate another running day into my week and maybe I need to try something like this. I don’t have an actual track, but there is a walking loop near my house that I could section off. Hmmm. You’ve inspired me.
Yes, you don’t really need a track. This would be a fun way to get in a little more running.
When I had a coach, she made me do something similar! She had a name for it but I can’t for the life of me remember what that was. I haven’t done it since BUT I remember how incredible the workout always felt afterwards!
So maybe you should try it again! 🙂