Running Circuits
Most of these Running circuits are based on Fartlek or interval training methods, which the intensity or speed of the exercise varies, meaning that aerobic and anaerobic systems can be put under stress for greater results. Fartlek training has proven itself over the years to be a great aid in improving cardiovascular endurance, speed and stamina.
Easy
Tabata uphill sprints
8 Rounds of
20sec sprint with 10sec rest
3 rounds:
100m sprint / Rest same amount of time you finished the sprint
200m sprint / Rest same amount of time you finished the sprint
300m sprint / Rest same amount of time you finished the sprint
3 rounds
1:00 sprint / 1:00 recovery
2:00 sprint / 2:00 recovery
3:00 sprint / 3:00 recovery
Basic Pyramid
1 x 100 meter sprint – 30sec rest after sprint
1 x 200 meter sprint – 1 min rest after sprint
1 x 400 meter sprint – 2 min rest after sprint
1 x 200 meter sprint – 1min rest after sprint
1 x 100 meter sprint – 30sec rest after sprint
Only 15min
Run 5min – Rest 1min
Run 4min – Rest 1min
Run 3min – Rest 1 min
Run 2min – Rest 1 min
Run 1 min
3 to 1
3:00 sprint / 3:00 recovery
2:00 sprint / 2:00 recovery
1:00 sprint / 1:00 recovery
2:00 sprint / 2:00 recovery
3:00 sprint / 3:00 recovery
8 again Tabatha short
8 rounds of:
10 seconds sprint / 5 seconds recover
8 again Tabatha long
8 rounds of:
80 seconds sprint / 40 seconds recovery
10 Rounds of:
Sprint 50 meters
Slow Jog 50 meters
30 Second break between each round
10 rounds of:
1:00 sprint / 1:00 recovery
Intermediate
3 rounds of:
200m sprint / Rest same amount of time you finished the sprint
400m sprint / Rest same amount of time you finished the sprint
600m sprint / Rest same amount of time you finished the sprint
Half Pyramid
3 x 100 meter sprints – 30sec rest after each sprint
3 x 200 meter sprints – 1 min rest after each sprint
3 x 400 meter sprints – 2 min rest after each sprint
3 x 200 meter sprint – 1min rest after each sprint
3 x 100 meter sprints – 30sec rest after each sprint
Four rounds:
5:00 max distance
3:00 recovery (slow jog) between each round
Love the 800
4x800m with 2:00 rests
10k for time
Run second half faster than the first.
1 for 1
0:45 sprint, 0:45 recover
1:30 sprint, 1:30 recover
3:00 sprint, 3:00 recover
6:00 sprint, 6:00 recover
3:00 sprint, 3:00 recover
1:30 sprint, 1:30 recover
0:45 sprint, 0:45 recover
Pick a distance for time:
1.5mi, 2 mi, 5k, 8k, 10k, 15k, 13.1 mi
Difficult
1min pain
1:00 sprint / 1:00 rest
1:00 sprint / 0:50 rest
1:00 sprint / 0:40 rest
1:00 sprint / 0:30 rest
1:00 sprint / 0:20 rest
1:00 sprint / 0:10 rest
1:00 sprint / 0:20 rest
1:00 sprint / 0:30 rest
1:00 sprint / 0:40 rest
1:00 sprint / 0:50 rest
1:00 sprint / 1:00 rest
Pick a time for max distance:
20min, 30min, 40min, 60min, 90min
Short and Sharp
3-4 second rest / turnaround at the end of each sprint:
5 x 25 meter sprint – Rest 1 min after completion of the 5
5 x 50 meter sprint – Rest 1 min after completion of the 5
5 x 100 meter sprint – Rest 1 min after completion of the 5
10 x 25 meter sprint
Mixed Interval
10x100m with 2:00 rests
8x200m with 2:00 rests
4x400m with 5:00 rests
Grand Pyramid
6 x 100 meter sprints – 30 sec rest after each sprint
6 x 200 meter sprints – 1 min rest after each sprint
6 x 400 meter sprints – 2 min rest after each sprint
6 x 200 meter sprint – 1 min rest after each sprint
6 x 100 meter sprints – 30 sec rest after each sprint
Turn the screw
Run 6 km
Run each km faster than the previous by 10 Seconds