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 worth exploring. We’ve outlined the core concepts so you can run through the workout today. Be sure to watch the full video for all the additional details.

Key Points

• Cross-training activates different energy systems while reducing joint stress compared to running, making it an effective approach for injury prevention and overall fitness development.
• 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 provide a solid foundation and can be adjusted to match your capabilities.
• 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. Complete 5–10 rounds.
2. Assault Bike – 30-second sprint focusing on maximum distance. Rest 90 seconds. Complete 5–10 rounds.
3. Rowing – 30-second hard effort maintaining heels down and full leg extension before the pull. Rest 90 seconds. Complete 5–10 rounds.
4. Assault Treadmill – Select 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. Complete 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 develop strength, safeguard your joints, and inject variety into your training. Happy training!

References

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