Treadmills, exercise bikes, rowing ergs & other cadiovascular training machines are a decent place to start building a basic level of endurance.

However, if you find these machines to be a bit boring or stale, get outside and try this high intensity track workout - you'll be running circles around the competition in no time!


You also might be interested in: 

1) Is there a metabolic window post-workout? 
2) 5 reasons you aren’t getting leaner
3) What is the best way to lose fat? 

1 - Warm Up

A proper warm up is essential before undertaking any high intensity workout as your body will be under intense stress exposing you to a greater risk of injury.

For runners, ensure that your calves, hamstrings and quadriceps are properly warmed up as these muscle groups are prone to tears and cramps during sprint-based workouts.

Warm up for approximately 10 minutes to ensure that your muscles are good to go! 



2 - Alternating Plyometric Lunges

1) Keeping your back straight, lunge forward with your left leg, ensuring that your hips remain neutral 

2) Explosively alternate legs, lunging forward with your right leg, maintaining control throughout the movement

3) Alternate your arms for balance with each opposing leg 

4) Complete 3-5 sets of 15 reps with 30 seconds rest in between each set



3 - Sprint Intervals

1) Sprint for 100m at roughly 85-90% intensity 

2) Walk for 100m recovery

3) Immediately sprint for another 100m, followed by another 100m recovery

4) Continue this process until you have completed 4 sets of 400m (or four laps of the track equivalent to 1 mile)

5) The easiest way to do this on the track is to sprint the straights and walk the bends 



4 - Stair Climbs

1) Climb to the top of an available staircase as fast as possible ensuring that you only climb one step at a time

2) Complete 4 sets using only the time it takes to climb down the stairs as your recovery 



Stack of the week - High Stim Fat Loss Stack



5 - Staircase Jump Squats

1) Maintaining a strong core and straight back, jump up at least 2 stairs at a time ensuring you land with both feet firmly planted on the ground

2) Try to reduce the time your feet are on the ground, you should be jumping quickly from step to step 

3) Complete 3 sets using only the time it takes to walk down the stairs as recovery 


6 - Hanging Leg Raises

1) Hang from a chin up bar or set of olympic rings

2) Brace your core and bring your legs upwards so that they are parallel with the ground. Experts can try and bring them above the horizontal level - see if you can touch the top of the bar! 

3) Focus on contracting your abdominal muscles, try not to use momentum to swing your legs upwards 

4) Complete 3 sets of 8-10 reps 



How strength training can help runners?

  • 1) Strong muscles generate more force which means you’ll be able to run faster

  • 2) Strong muscles are better able to resist fatigue, so you’ll be able to run further

  • 3) You can correct muscle strength imbalances caused by running which may help prevent injury

  • 4) You can strengthen your core which will improve performance and reduce risk of injury

  • 5) Strength training, especially using a circuit format, can boost fitness and endurance even though you aren’t running. Less running can similarly reduce your risk of injury

  • 6) Strength training can enhance joint mobility and stability which will improve performance and reduce risk of injury

Now you have all the info - watch the workout in action below!