Leg Day: Cardio Style

Ready to run.

If you are in a cycle of training where you're working on faster run, swim, or ruck times, you may want to lay off heavy weights for a month or so and focus on your pace and lungs. Here is a sample leg and cardio day that works really well at building up your pace and the endurance of your legs for longer events.

Warm up with a one mile run and stretches.

Repeat 4 times

  • 1/2 mile run fast
  • Squats 20
  • Lunges 10/leg
  • Light stretch 1min

Repeat 4 times

  • 1/4mile sprint
  • Squats 20
  • Lunges 10/leg

Run 2 miles at an easy pace.

Ruck or swim with fins for 30 minutes for max distance and time.

A great way to top off your leg day is to swim with fins and/or ruck for 30-45 minutes. Find some hills for more leg burn as well.

Obviously this is not a beginner run/leg PT day. This workout totals 6 miles of running and many reps of leg PT. Build up to this level over time if you are not a runner yet. Replace running with high resistance-level biking to have a non-impact option of this workout.

Stew Smith works as a presenter / editorial board with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is Certified Strength and Conditioning Specialist (CSCS).  There are also over 800 articles on Military.com Fitness Forum focusing on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

Latest Fitness Books: Navy SEAL Weight Training and Tactical Fitness

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