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4 Circuit Training Exercises for Runners

One of the most popular fitness training routines is circuit training exercises. This is a series of exercises that are timed, performed periodically, and have varying intervals between them. Each type of circuit training exercise can be tailor-fit to your needs. This even distribution of various exercise routines also results in a well-rounded fitness regimen, which is what makes this so popular.

For runners and track athletes, there are various circuit training exercises designed for different types of track meets. Here are 4 of the most common routines tailor-fit to your running needs.

1. Circuit Training for Running Speed

In order to run faster, you have to develop your stride length, power and strength. This circuit training exercise is rigorous, but at the end of it, you would have ran 5 to 6 miles, and would have developed muscles necessary to increase your running speed.

  • Run 4 sets of 400-meter dash at race speed, rest for 2 minutes in between each
  • Do 20 bench step-ups per leg
  • Run 800 meters at race speed
  • Do 20 one-leg squats per leg
  • Run 8 sets of 200-meter dash with 1 minute rest in between
  • Do 20 stride step-ups per leg
  • Run 8 sets of 100-meters, with 15-second rests in between
  • Do single-leg forward hops for 25 meters
  • Run for 6 minutes, doing easy paces and race paces every half minute
  • Do a core-strengthening exercise
  • Run 4 sets of 400-meters, with 2-minute rests in between

2. Circuit Training for Weight Loss

The lighter you are, the faster you run. Below is a circuit training routine tailor-fit for runners intent on losing weight.

  • Run 800 meters at race pace
  • Do 20 push ups
  • Run 400 meters
  • Do 20 one-leg squats per leg
  • Run 1600 meters at marathon pace
  • Do 20 stride step-ups per leg
  • Run 8 sets of 100-meter dash, with 15 seconds of rest in between
  • Do double leg forward hops for 25 meters
  • 4 sets of 200-meter dash with half a minute rest in between
  • 20 decline push-ups on a foot-long step
  • Run 3200 meters
  • Do a basic core strength exercise
  • Jog for 400 meters

3. Circuit Training for 5K or 10K Marathon

For long distance runs, muscle endurance is the key to a successful race. This circuit training exercise is a combination of strength and endurance routines to help prepare you better for marathon runs.

  • Jog for 15 minutes
  • Do 20 Squat-Thrust calisthenics
  • Do 20 push-ups
  • Do 15 one-leg squats per leg
  • Do 30 core strengthening crunches
  • Run for 800 meters at race speed
  • Do 20 step-ups per leg
  • Do 20 bench dips
  • Do 20 dumbbell lunges per leg
  • Do 20 double crunches
  • Run 800 meters at race speed
  • Do 20 squats
  • Do 20 core strengthening superman exercises
  • Run 1500 meters
  • Cool down with 15 minutes of jogging

4. Circuit Training for Strength Building

Building muscle strength is vital for serious runners. Below is a circuit training routine that focuses on building your muscles in order to endure long distance runs. The exercise routine below can be repeated in one session for a full circuit training workout.

  • Run 400 meters at race speed with 2-minute rests in between
  • Do 5 chin-ups
  • Do 36 core strengthening crunches
  • Do 15 Squat-Thrust calisthenics
  • Do 15 press-ups
  • Do 30 squats
  • Run 400 meters at race space, rest for 2 minutes in between each
  • Do 12 dumbbell lunges per leg
  • Do 10 feet-elevated press-ups
  • Do 36 lower-back extension routines
  • Do 15 bench dips
  • Do 15 lunges per leg
  • Run 400 meters at race pace with 2-minute rest intervals

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