Running News Daily

Try this Tabata HIIT workout for runners, combine speedwork with strength training in one fun, challenging workout

As runners, we know we need to strength train if we want to prevent injuries and see our times come down, but fitting it into our weekly schedule isn’t always easy. This workout combines some speedwork and strength training into one fun session to help you get fitter, faster and stronger, and is a great alternative to traditional speedwork during the off-season.

The workout

This session alternates between sprinting and explosive, plyometric-style exercises for a varied and intense workout. The ideal location for a workout like this is at your local track, but you can easily convert the running distances to times to do this on the road, or you could do it indoors on a treadmill as well. The strength portion does not require any equipment, making it easy to take to a variety of locations, and is all done Tabata-style, which means eight rounds of 20 seconds of work and 10 seconds of rest.

Warm-up: 10-15 minute easy jog, followed by mobility drills.

Workout: 

2 x 200m/1 minute rest

Tabata: Alternate between Jumping squats (modify with regular squats) and pulsing squats

2 x 200m/1 minute rest

Tabata: Alternate between jumping lunges (modify with walking lunges) and pulsing lunges (switch legs each time)

2 x 200m/1 minute rest

Tabata: Alternate between plank (modify by dropping your knees to the ground) and mountain climbers

2 x 200m/1 minute rest

Cooldown: 10-15 minute jog, followed by light stretching