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A Fun Leg Day and Run Routine

SquatDemo600

Two things get tired when you run -- your lungs and your legs. Working both while focusing on more muscle stamina will help with those longer timed runs or rucks in your future.

Here is a good running / leg stamina / muscle endurance workout for you to mix into your leg day routine when in a running cycle:

Warmup 5 minutes / stretch legs (bike / jog / elliptical – your choice)

Run 20 minutes - fast - how far do you get?

THEN: Do the Squat / Run Interval Pyramid

Run - Squat Pyramid
Run 100m fast -
1 squat - run 100m
2 squats - run 100m
3 squats – run 100m
Keep going up to 10 and then continue back down the pyramid to 1. This is a total of 100 squats mixed with 1900m of running at a faster than jogging pace.

Swim – warmup 500m with no fins – This is a good way to make any future 500m or 500yd swim test "just another warmup"

Then Swim for 30 minutes
with fins non-stop for max distance. How far do you get?

OR ruck for 30 minutes - how far do you get?

 

 

 

Related Topics

Fitness Running and Cardio Workouts

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Contributor

Stew Smith works as a presenter and editorial board member with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is a Certified Strength and Conditioning Specialist (CSCS). He has also written hundreds of articles on Military.com's Fitness Center that focus on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

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