One-Hour Workout: Strength And Speed Session

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!)

This week’s run and strength workout comes from coach Katie Landa of Recess Endurance Training in Scottsdale, Ariz.

“This workout is built around strengthening the muscles that help improve your run and keep your core and pelvis strong,” says Landa. “Each set will continue to get harder, and your recovery time will feel shorter as the body fatigues. The point here is to really challenge the current fitness state. Positive physical change to the cardiorespiratory system is necessary to improve. Causing the body fatigue, with proper recovery, will provide cardiorespiratory improvements for the athlete.”

Warm-up

3-5 min easy jog

Speed Section

Run 3 min (Endurance Pace)
Sprint* 1 min
Walk 1 min
*If you are running on a treadmill, your sprint pace should be 1.0-2.0 points above your endurance pace

Strength Section

At the top of every minute you will start a strength exercise. However long it takes you to finish the exercise, the remainder of that minute is your recovery. You wait until the minute is up to start the next exercise.

20 box jumps (jump squat alternate)
20 pushups
20 burpees
Full 1 min forearm plank hold

1-2 min recovery

Repeat entire series (speed and strength) until you reach one hour

More one-hour workouts