Cari Fit

Fitness Advice, Workout Tips, and Inspiration

running workout

Sample Hill And Endurance Runs For Indoor or Outdoor

We are challenging the Honey We’re Home Fitness Challenge members to do a running workout this week! Not everyone likes to run – but if you mix things up it can be fun! Also, it’s totally fine to mix in running and walking if you are a beginner! If you are more advanced, increase your speed or your hills!

Here is the running workout that I prepared for this week! Give it a try and let me and Megan know how you like it! Tag us on IG (Cari: @carifit, Megan @honeywerehome) and also don’t forget to joint the challenge – it’s not too late!

Sample Travel Workout For Runners

Sample Travel Workout For Runners

Below is a sample intermediate/advanced workout for those that like to run. You can swap out the running for any other form of cardio. If you are doing high intensity cardio (stairs, jumprope, etc) do the workout in an interval format (2-5 minutes of cardio then mix in some weight training). If you don’t have weights – use a resistance band and make sure it’s hard enough so that when you get to around 15 reps it burns. Always choose a lighter band, because you can make it harder by pulling out the slack between your feet or just gripping the band farther down from the handles.

MONDAY:
4 miles easy. Warmup 5min at 5-6mph then do steady run around 5.5-6.2mph the whole way. Finish with 3min walk.<
Abs: Do 20 leg raises, 20 v-ups, 20 toe touches. Repeat all 3x.

TUESDAY:
3 miles with Hills. Warmup for 5 minutes. For first set of hills: put TM on 10% incline. Alternate 1 minute run (5.0-6.0 mph but increase speed as you go) with 1 minute walk. Do this for 10 minutes. Then, second set of hills: keep speed at 5.0 mph and alternate 1 minute flat with 30 seconds of 12%. Do this for about 10 minutes or until you are close to 3 miles total. Finish with walk/cooldown.
Weight Training
Chest: 3 sets 20-25 pushups
Back: Bent over rows with 15-20lbs in each hand (keep back flat and knees bent). Do 3 sets 10-15 reps.
Bicep: Bicep curls with 15-25lb weights. Do 3 sets 10-15reps.
Tricep: Overhead tricep dips with 1 20-25lb weight. Do 3 sets 10-15reps.
Abs: 25 crunches to the center + 25 crunches to left (oblique twist) + 25 crunches to right + 1 60 sec. plank. Repeat 3x….

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