Running with increasing speed paired with functional fitness exercises.
Prepare your body with a gentle warm-up jog and dynamic stretches.
Start with a light jog to get your muscles warmed up.
Perform dynamic stretches such as leg swings, arm circles, and high knees.
A gradual increase in running speed to improve pacing and endurance.
Begin with an easy pace for the first part of the run.
Increase to a moderate pace, maintaining control.
Finish with a hard, but sustainable, pace.
Perform exercises focused on functional strength and mobility.
Perform squats to engage the lower body.
Complete push-ups for upper body strength.
Hold a plank to strengthen your core.
Perform lunges to enhance leg strength and balance.
Gradually lower your heart rate with a slow jog and static stretches.
Jog slowly to begin cooling down.
Finish with static stretching focusing on key muscle groups.
This training session combines the benefits of a progression run with functional fitness exercises, providing a comprehensive workout that enhances both your running ability and overall athletic performance. The progression run will improve your cardiovascular endurance and pacing skills, essential for building a strong aerobic base and finishing races strong. Coupling this with functional exercises ensures that you're not only developing your cardiovascular system but also strengthening key muscle groups needed for stability, agility, and injury prevention.
This session is ideal for intermediate to advanced runners looking to improve their running technique, endurance, and overall fitness. It is especially beneficial for athletes who want to build strength and stability across a range of movements. Beginners may need to modify some of the exercises or slow down the progression run to ensure safety and proper form.
To get the most out of this workout, focus on maintaining good running form as you increase your speed during the progression run. Ensure you complete the functional exercises with proper technique to maximize strength gains and prevent injury. Hydrate before and after your session, and consider fueling with a light snack if your run is longer than an hour. Consistency in your pacing and exercise execution will lead to the best results from this crossover session.