While I’m a fan of short intense workouts consisting of sprints, strength work and intervals it can be nice once and a while to mix things up with a short distance run.
Tip: When out on runs like this keep your clients in 2 rows so you can keep them in control and prevent them from spreading out too much. Keep your eyes peeled for cyclists and other runners using the path and get your group out of the way.
Goal: Cardio, Muscular Endurance
Duration: 1 hour
Huddle warm up and dynamic stretches.
Before the session plot out a 4km run using a running app of your choice.
I planned out the one below using MapMyRun.com, but that site has since changed hands and no longer works that way.
Plan to stop stop every 400/500m along the run to perform 1 minute of exercise. I also added in 1 minute of rest at every second stop (otherwise we just did the exercise and kept moving).
The yellow markers are points which I knew would be good to stop for an exercise and the grey markers are for each km.
You’ll notice by the design that there are a few points in which less fit clients can take a short cut by walking from one point to the other while the rest of the group runs.
If your fitter clients know the park, you may be able to tell them where the next stopping point it. That way they can run there at their own speed, then jog back to the group and run the rest of the way with the group.
These exercises worked in my park, yours might be different.
- Jump Squats
- Push Ups on Railing
- Forward Lunges
- Bench Dips
- 5x Hill Sprints
- 1 Leg Squats to Bench
- Inverted Rows
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Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.