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!
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!*
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?
Welcome 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!
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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!
I think we should change the name of speed work to something that doesn’t scare so many people away!
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 Workout
Thanks! It’s definitely invigorating!
So fun! This is my kinda workout!
I knew you’d like it!
This workout looks killer! I’ve never really mix strength moves with running, but this has be wanting to!
I know sometimes at our local CrossFit they sometimes work a 400 into the WOD!
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 October
Thanks! I miss the track too, but I’m lucky to have such a great block!
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: Food
Great to have you Ange! Fall running rocks!
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