What do you get when you have two motivated runners on a warm, sunny day who need to get a workout in? A partner workout!
The workout includes running and strength training and can be done inside or outside; solo or with a partner.
Purpose of Workout
This workout is designed for runners who have space to run and also some basic equipment to use. It was necessary for one of us to always be at “home base” watching the baby, so that’s where the split workout came from.
This workout can be done without the same equipment we used. You can easily find an alternative to a box jump to complete this workout.
PS. We built this box jump using Mr. Money Moustache’s guide.
Active warm-up drills
1-mile easy jog warm-up
We did 3 sets of this:
Partner # 1 does 10 push-ups, then a 600-meter run
While Partner # 2 does 10 box jumps, 5 med ball squat throws, 20 jump ropes, and 10 dips
We finished with a 1-mile cool down
Notes about this workout:
- Our active drills are specific to our needs (Marc needs to activate his glutes, while Carly needs to prepare her back and hamstrings).
- The warm-up and cool down are essential to doing a good workout.
- The intensity of the running portion is up to the individual – need an easy run portion – go for it! Need some speed work? It’s there for you!
- However long it takes for partner 1 to do the pushups and run is how long you should be doing the circuit.
- If you don’t have a partner, do the first part of the workout and see how long it takes you to do 10 pushups and run 600 meters. Then, use that amount of time for the strength portion.
Popular Articles about Strength Training for Runners
Strength and Building Base Miles
When to Add Strength into your Running Plan
Adding 50 minutes a week of Strength Training
Bodyweight Exercises for Distance Runners
Core Exercises for Distance Runners
You must be logged in to post a comment.