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Strength and Speed Workout for Time Crunched Runners

September 27, 2016 Michelle Homan 13 Comments

Fall is finally here, and many of us now feel like brand new runners.

I love breathing in the crisp, cool air, and amazingly enough, I’m actually running faster–and you should be too! Heat and humidity are real factors that drag down performance, but it’s time to kick that labored breathing to the curb. Right now I’m loving this complete workout which combines strength and speed, while pumping fresh autumn air through your body!

Strength and Speed Workout for Time Crunched Runners #sweatpink #runchat

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This is designed for either a track or road (if you have a nice block to run around!)

For the track either a 400, 800, 1200, or even a mile will suffice as the run portion, but adjust your pace accordingly. For the sake of my resources, I run this workout on a .75 mile block, and (right now) keep my pace at short tempo speed, which is my current 5k pace.

*I am not a certified personal trainer, and all workouts should be done at your own risk. Please consult your physician before embarking on any program. See my About page to learn more about my experience. And feel free to contact me with any questions!*

strength-and-speed-workout-for-runners

Notes:

This is not a race. After each run, before starting the strength portion, take a deep breath and listen to your body. (As you should always do!) Similarly, do the same before heading back out for the run. It’s perfectly fine to take 30 seconds to a minute to compose yourself.

One of the main gripes of time crunched runners is not being able to fit in strength training. Since I actually do fall into that group, I love how this workout has strength and speed all wrapped up in a nice little package.

What’s your favorite fall workout?

Wild Workout WednesdayWelcome to our Wild Workout Wednesday link up! Thanks for visiting our Wild Workout Wednesday link up! Each week I link up with Annmarie from The Fit Foodie Mama, Jen from Pretty Little Grub, and Nicole at Fitful Focus to bring you workout ideas, motivation, inspiration and recipes to try. Join us for a wild workout each week by reading along or grab the button and link up if you have a fitness or healthy living post to share!

It’s #WildWorkoutWednesday! Link up with @fitfoodiemama @fitfulfocus @prettylilgrub

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Linkup below if you have a workout, fitness find or healthy recipe to share! Just make sure to link back or grab the badge and we will make sure to spread the inspiration around 🙂

Also linking up with Jill Conyers for Fitness Friday!

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fit, Fitness, run, Running #WildWorkoutWednesday, 10k, 5k, exercise, fitness, running, speed workout, strength, training

Comments

  1. Susie @ SuzLyfe says

    September 28, 2016 at 7:17 am

    THANK YOU for starting with “this is not a race.” I think that is one of the top biggest mistakes that runners make doing speed work–they go too fast!

    Reply
    • Michelle Homan says

      September 28, 2016 at 3:11 pm

      I think we should change the name of speed work to something that doesn’t scare so many people away!

      Reply
  2. Deborah @ Confessions of a mother runner says

    September 28, 2016 at 7:56 am

    I like the idea of mixing in some speed work with strength training. This looks like a fun way to get it done. Thanks for the linkup
    Deborah @ Confessions of a mother runner recently posted…Sometimes You Just Need A Quickie-10 minute Glute WorkoutMy Profile

    Reply
    • Michelle Homan says

      September 28, 2016 at 3:15 pm

      Thanks! It’s definitely invigorating!

      Reply
  3. Annmarie Licatese says

    September 28, 2016 at 9:10 am

    So fun! This is my kinda workout!

    Reply
    • Michelle Homan says

      September 28, 2016 at 3:16 pm

      I knew you’d like it!

      Reply
  4. Nicole @ Fitful Focus says

    September 28, 2016 at 10:10 am

    This workout looks killer! I’ve never really mix strength moves with running, but this has be wanting to!

    Reply
    • Michelle Homan says

      September 28, 2016 at 3:17 pm

      I know sometimes at our local CrossFit they sometimes work a 400 into the WOD!

      Reply
  5. Janelle @ Run With No Regrets says

    September 29, 2016 at 10:10 am

    This is a great idea for a workout! I haven’t been to the track in awhile, but this looks like something I could really get into! And yes, yay for fall running!
    Janelle @ Run With No Regrets recently posted…If Girls Ran the World Challenge Begins in OctoberMy Profile

    Reply
    • Michelle Homan says

      September 29, 2016 at 1:32 pm

      Thanks! I miss the track too, but I’m lucky to have such a great block!

      Reply
  6. Ange // Cowgirl Runs says

    October 5, 2016 at 12:22 pm

    I’m subbing in for Jen on Wild Workout Wednesday today 🙂

    I didn’t run as much as I’d hoped this summer, but the slogs through the heat really do pay off when it cools down in the fall.
    Ange // Cowgirl Runs recently posted…Maui: FoodMy Profile

    Reply
    • Michelle Homan says

      October 5, 2016 at 1:53 pm

      Great to have you Ange! Fall running rocks!

      Reply
  7. Mark says

    April 25, 2022 at 1:08 pm

    I like mixing in some speed work with strength planning. This is by all accounts an extraordinary strategy for getting it going. An obligation of appreciation is for the linkup

    Reply

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Hey there, I’m Michelle! Mom, wife, teacher, athlete and blogger. I run on coffee and in my Newtons. Hoping to one day be reunited with my PRs. Sharing everything that helps me reach my goals. What’s your fruition?

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