20% OFF Summer Sale - While Stocks Last

Looking to spice up your next run? Here are 8 tried and tested run formats that you’ve probably never heard of…

  • Fartlek Pyramid:
    • Warm up for 10 minutes.
    • Run hard for 1 minute, then jog for 1 minute.
    • Run hard for 2 minutes, then jog for 2 minutes.
    • Continue this pattern, increasing the hard running time until you reach a peak, and then work your way back down.
  • Hill Sprints with Walk Down:
    • Find a steep hill.
    • Sprint to the top as fast as you can.
    • Walk or jog back down to recover.
    • Repeat for a set number of sprints.
  • Obstacle Course Run:
    • Set up a makeshift obstacle course in a park or wooded area.
    • Include hurdles, cones, fallen logs, and other obstacles.
    • Run through the course, incorporating speed and agility.
  • Deck of Cards Run:
    • Assign a different exercise to each suit of cards (e.g., hearts = push-ups, diamonds = squats, clubs = lunges, spades = burpees).
    • Shuffle the deck and draw cards while running.
    • Do the corresponding exercise for the number on the card.
  • Shadow Boxing Intervals:
    • Run for a designated time or distance.
    • Stop and perform a set of shadow boxing exercises (jabs, crosses, hooks, and uppercuts).
    • Resume running and repeat at intervals.
  • Sand Run:
    • Find a beach or sandy area.
    • Run on the sand, which adds resistance and engages different muscles.
    • You can also incorporate intervals or sprints.
  • Musical Intervals:
    • Create a playlist with songs of varying tempos.
    • Change your running pace with each song change.
    • For example, sprint during fast songs and jog during slower ones.
  • Reverse Ladder:
    • Start with a long-distance run (e.g., 1 mile).
    • Then do a set of exercises (e.g., push-ups, squats).
    • Decrease the running distance and increase the exercise repetitions in a reverse ladder fashion.

Remember to tailor these workouts to your fitness level and consult with a fitness professional or healthcare provider if you have any concerns about the suitability of these workouts for you.

 

Team BFA

Latest Stories

View all

HYROX World Championships with Graham Halliday

HYROX World Championships with Graham Halliday

Team BFA's Graham Halliday competes in the World Championship Final in Nice, France. After a turbulent season, his hard work is finally put to the test in the hardest race of his career. Directed and Produced by Ronin347.

Read more

#WOTW: Zara Piergianni HYROX Series

#WOTW: Zara Piergianni HYROX Series

Build your aerobic erg-durance The HYROX 23/24 season is officially over so for many of us it's now time to turn our focus to the upcoming 24/25 season. For myself and many of my clients, now is the time to...

Read more

Data Driven Insights into Fitness Racing

Data Driven Insights into Fitness Racing

What’s the buzz about HYROX? By Vlad Matei If you’ve landed on this article, you’ve probably heard of HYROX before, with its recent growth in popularity. You may have seen it somewhere on social media, heard about it at your...

Read more