Conditioning for Endurance Runners

Malcolm Plant

A basic cycle of exercises not requiring apparatus

Attempt a continuous roll from one exercise to the next. Speed is not a requirement but attempt to correctly execute the action. Avoid aggressive motion.

One or two sets with 3 minutes between sets:

1	Legs	Step ups x 10 for each lead leg (two steps) Straight back. As an addition use arm action.
2	General	Star Jumps x 10 Squat, hands behind feet, spring up with legs apart, return to start position.
3	Arms / Abdominal	Press ups x 10 Straight body, body contact with floor. Progress by migrating hand position  further under torso.
4	Abdominal	Leg raises 5 x 30 sec Lie flat on back, arms at the side, legs together 15cm off ground, hold for 30 secs, rest approx. 30 secs, repeat
5	Legs	Squat Thrusts x10 Starting press- up position, bring legs forward to the arms, return to start position, repeat
6	General	Burpees x10 Start in press up position, legs forward to arms, jump up into the air, on landing shoot legs back into start position.
7	Abdominal	Chinnies x 20  Lie on back, sit up twisting torso so that one knee touches opposite elbow. Hand behind head, return to start position. Alternate rotation of torso

Remember: Hills = Weight Training for endurance runners, so exploit any well met hill using high knee lift and arms to drag yourself up.