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
