Weekly Workout: Motivation and Running

Air Pollution and Running

"When obstacles arise you change your direction to reach your goal, you do not change your decision to get there." --Zig Ziglar

Here is a challenging running workout that will help you with building leg stamina and lung endurance for timed runs. Give this a shot, and adjust to fit your level of distance running in a workout. This workout is over six miles of running, so if you are not up to that, cut the distance by 50-75% if you need to, and try working in the timed runs, intervals, and hill work all into a single workout.

Run Plus Hill or Stairs - Fast /Slow Speed intervals

  • Run 1.5 miles timed / light stretch
  • Run 1 mile of 100m sprints / 50m slow /easy (build up your sprint sets – no need to go 100% on the first one as you will be doing 10-12 of these to get a mile.
  • 15 minutes of hills up/downs or stairs or bleachers up / downs (stair stepper)
  • Run 1 mile timed
  • Run 1 mile of 100m sprint / 50m easy
  • Top off the leg / running workout with either  1000m swim easy with or without fins or 15-20 minute bike or elliptical pyramid where each minute is tougher than the previous minute by either speed, resistance or incline.

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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