Summer means less gym time and more outdoor playtime! For your next outdoor workout, try this interval workout at your local track, park, or favorite bike path. All you need is a smooth running surface and a soft patch of grass.
As a former trackster, I opted to do this workout at my local running track. It’s amazing how much faster you feel running around the oval!
Warm-Up
- Jog 5 minutes (2 laps at a running track)
- 10 lateral leg swings (each leg)
- 10 front to back leg swings (each leg)
- 20 butt kicks
- 20 high knees
- 20 skips
- 20 side shuffles (each side)
The Workout
Run: 500 meters / 400 meters / 300 meters / 200 meters / 100 meters
OR
Run: 2 minutes / 90 seconds / 1 minute / 45 seconds / 20 seconds
Between each interval do:
24 lateral walking squats
10 alt. push-ups to side plank
50 bicycle crunches
Rest 30 seconds between reps
Running Pace
The pace for each interval should gradually get faster as the distances or time decreases. For the first two rounds, aim to run your 5k race pace, or a little faster than tempo pace. The last three intervals should be just as fast or slightly faster, depending on how you feel.
Cool-Down
Jog 5 to 10 minutes
