Circuit Strength Routine and Accelerations

For a while now, I’ve been wanting to post the workouts I’ve created with you all.

Mixing strength and speed to improve running efficiency

I’m FINALLY getting to it!

Once a month, I’ll be sharing a different workout that you can do on your own or at a gym, with little to no equipment at all.

How to Begin

Before you start any workout regimen or routine, you’ll want to make sure you’re cleared by a doctor. (That goes without saying, right?)

Once that’s checked off your list, make sure you have workout gear that will get the job done without getting you injured or chafed. I wrote a post about the gear I wear – you’ll want to check that out before you begin.

Circuit & Speed Workout Session for Runners

OK – so now that you’re ready to work out, you’ll want to start with a warm-up. For some, that might be as little as 10 minutes of easy jogging, but for others, it might be a full workout or basic run before you begin this workout. Either way, make sure you are warmed up.

The Warmup

Start with a basic running-specific warm-up routine that I’ve written about. These drills should help wake up your muscles, activate muscle groups, and keep you loose prior to the workout.

Once you’re loose and ready to go – that means you’ve done some running and you’ve done some drills to activate and lengthen your muscles, then you’re ready to go.

The Workout

This workout is designed to work your entire body – arms and chest down to your quads and hamstrings. If you’re just getting started in your running and workout journey, 2 sets of the lowest amount of reps are probably best for you. But if you’re more experienced or need more of a challenge, you can increase the number of sets or the number of reps you do within each exercise.

Strength and speed workout for all runners

Need a workout to improve your running performance? #TrainwithMarc has a circuit + speed workout sure to help you crush your goals.

Here’s the overview of the workout:

2-3 sets – with 10 seconds recovery after each exercise; after the set take a 1 minute break.

And here’s the actual workout

5 pushups

10 squat jumps

Left Plank – 20 seconds

Right Plank – 20 seconds

10 Lunge Twists

5 Nosedives


Single leg walk over 

Double leg hop over

Side over hurdles

Over 5 hurdles

Fast Feet

4 x 50 meter sprints

Circuit workout and speed accelerations

To get a pdf of the workout sent straight to your inbox, fill out the form below! With it, you’ll also be added to my Friday newsletter!

Did you find this article helpful? Let me know by leaving a comment below or join the conversation on Twitter, Instagram or Facebook.

Need a running coach for your next race?

A coach will create the training plan so you can focus on your running goals!

Dr. Jack Daniels VDOT & USATF Certified Running Coach
Dr. Jack Daniels VDOT & USATF Certified Running Coach

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!

9 thoughts on “Circuit Strength Routine and Accelerations

  1. That’s a great circuit workout really would get my heart rate up. thanks for linking up today!

    Liked by 1 person

  2. Looks like a great workout! Squat jumps are so hard but effective!
    Thanks for linking up!


  3. What a fun workout! I think I’ll try it next week. Thanks for sharing it!


  4. Awesome, yes, let me know how it goes


  5. Well that looks challenging! Actually, it looks like a great workout, I’m just lazy. 🙂


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