-- Days
-- Hrs
-- Mins
-- Secs

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

Neueste Geschichten

Alle anzeigen

Moz Neumann Interviews Aimee Cringle

Moz Neumann Interviews Aimee Cringle

After making her second consecutive appearance at the CrossFit Games this year, and finishing with an impressive 8th place overall, Aimee Cringle has firmly established herself as one of the all-time best CrossFit athletes. Known for her relentless work ethic...

Weiterlesen

#WOTW: Rox Lyfe HYROX Series

#WOTW: Rox Lyfe HYROX Series

Warming Up for Your Session When it comes to warming up, everyone has their own approach. Some people like to go straight into a gentle jog, while others prefer using the rowing machine. The cross-trainer is also a great option...

Weiterlesen

#WOTW: Gym Series

#WOTW: Gym Series

LEG DAY Goal: Strength + Base DevelopmentLevel: Intermediate to AdvancedDuration: 60–75 minutes 1. Warm-Up (10 mins) Activate and prime your lower body for heavy work.3 Rounds: 20 bodyweight squats 10 reverse lunges (each leg) 20 glute bridges 30 seconds high...

Weiterlesen