In 2019, I want to share strength workouts that will help you become a stronger and healthier runner. Some of these workouts you can do on your own and some of them are helpful with a partner or in a group.
I created this one for the Martlon Rec Track program when I was their strength coach during their winter season.
Once a month, I’ll share a new workout that I’ve created that will help you build strength, endurance, and power. These workouts can be in place of your traditional strength routine or they can be a supplement to what you already do.
This particular workout is one of my favorite workouts I’ve put together. It’s the first workout I’ve created that involves trivia!
(I got really nerdy with the reps and sets because it was Valentine’s Day)
Here is a quick rundown about the workout and what it entails:
I first put the runners into groups of 3 and had all the runners understand the sequence of the exercises. After that, I told them about what exercises they’d be doing.
For the trivia portion, you can do trivia that relates to your business, niche, or sport. I made up questions that related to track and field and running, but you can easily make the questions up.
In part 1, they were asked to do each mini-cycle in any order they chose. If you were to do this workout, I’d suggest going in order:
→ burpees, plank pull through, right plank.
→ sprints, jump squats, left plank.
The teams chose whether they wanted the easy question or the hard question. If they got the hard question correct, they moved to the easier portion of the workout. If they got the easy question correct, they moved to a slightly more challenging portion of the workout.
Regardless of the question, if they got it wrong, they were moved to the “Easy Question” track with the more difficult and lengthier workout.
In round 2, the exercises were as following:
Hurdle hops (5 hurdles) or Jumping jacks
Squats to overhead press back lunge twists
Lunge hammers hurdle hops (5 hurdles)
More questions with the same concept: Get the hard question correct, do the “easier” workout. Get the easy question right, do the “harder” portion. Get neither question right, do the “harder” portion.
In round 3, here are the exercises:
Crab Toe Touches or sprints
Flutters Crab Toe Touches
Sprints Leg Lowers
One more round of trivia!
Then in round 4, these were the exercises:
10 per exercise if you were on the harder track; 8 per exercise if on the easy
One quick break, then everyone did the following 5 exercises
16 reach ups
4 high plank, knee to elbow
2 knee tucks
Overall, it was a fun workout to watch, it was creative to make (which I really enjoyed) and something that can be replicated with different exercises to fit the needs of different types of athletes.
So here’s the workout and here’s a quick picture of what the workout is.
PS. The QR code is included in all the workouts I wrote this winter. The QR code allowed me to send the runners to an article on my site dedicated to helping them get better. Each week, a new code sent them to a new article. By the end of the 2 months, they should get 16 articles about becoming a better runner.
Need a running coach for your next race?
A coach will create the training plan so you can focus on your running goals!
Marc is a USATF Track and Field & Dr. Jack Daniels VDOT O2 certified running coach. I have more than 19 years of experience running and more than 10 years of experience coaching runners. Click for more information!
WELCOME TO THE RUNNING COACHES’ CORNER!
For runners: Link up with running successes of your own and gather insight from running coaches!
For coaches: Link up each week to post your favorite running tips and coaching ideas.
- Your link must be running related. You don’t have to be a coach to join but you do have to post something related to running. Unrelated links will be removed.
- You must link back to your hosts — it’s common courtesy and a lot more fun!
- Spread the link-up love by visiting at least two other #running bloggers! Leave a comment and find new blogs to read!
- Use hashtags #running, #coachescorner, and #runningcoachescorner to stay in touch and promote your content!