Runner's Power Cross-Training Circuit

Workout - Runner's Power Cross-Training Circuit

• 10min @ 8'00''/km
• 5 lots of:
  • 30s @ 3'00''/km
  • 1min 30s rest
• 2min 30s rest
• 5 lots of:
  • 30s @ 3'00''/km
  • 1min 30s rest
• 2min 30s rest
• 5 lots of:
  • 30s @ 3'30''/km
  • 1min 30s rest
• 10min @ 8'00''/km

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Matthew Choi’s “How to Incorporate Cross Training for Runners?” offers practical guidance. The core concepts are below so you can run through the workout today. Watch the full video for the additional details.

Key points

• Cross-training works different energy systems while reducing joint stress compared to running, which helps with injury prevention and overall fitness.
• Low-impact options including the ski-erg, assault bike, rower, and self-propelling treadmill can replicate sprint and steady-paced running while building strength in the back, quads, and posterior chain.
• Varying your intervals keeps adaptation happening: 30-second maximum-effort bursts with 90-second recovery periods give a solid foundation and can be adjusted to your level.
• Technique pointers: on the rower, keep heels down and fully extend your legs before pulling. On the ski-erg, drive the pull with commitment, fully extend your arms, and press up onto your toes.

Workout example

1. Ski-erg sprint: 30-second all-out effort (approximately 175-190 meters). Rest 90 seconds. Do 5-10 rounds.
2. Assault bike: 30-second sprint focusing on maximum distance. Rest 90 seconds. Do 5-10 rounds.
3. Rowing: 30-second hard effort, keeping heels down and fully extending the legs before the pull. Rest 90 seconds. Do 5-10 rounds.
4. Assault treadmill: pick a speed matching your target intensity (for instance, 8 mph for a moderate effort). Sprint 30 seconds, then walk or jog for 90 seconds to recover. Do 5-10 rounds.

Closing note

Try this cross-training circuit and adjust the interval duration or rest periods to match your pace in the Pacing app. You’ll build strength, protect your joints, and add variety to your training.

References

• How to Incorporate Cross Training for Runners? - YouTube (YouTube Video)