HOME Workouts
Here are some stretching, strengthening, and workout options. Be well and get strong!
Dynamic Stretches
Toe Walk & Heel Walk
Knee Hugs
Quad Stretch
Quick Feet
Opposites - hand to opposite foot
Out and In
Butt Kicks
James Bond
Grapevine - Down & Back
Bounding
Strides
Toe Walk & Heel Walk
Knee Hugs
Quad Stretch
Quick Feet
Opposites - hand to opposite foot
Out and In
Butt Kicks
James Bond
Grapevine - Down & Back
Bounding
Strides
Strengthening Drills
Wall Sits - 60 seconds+
Lunges
Walking Lunges
Jumping Lunges
Jumping Jacks
Burpies
Push Ups
Mountain Climbers
Planks
Side Planks
Twisting Planks
Russian Twists
Supermans
4 Minute Core Routine
- All exercises for 30 seconds each. (2 times)
1 - Planks
2 - Dead Bugs
3 - Push Ups
4 - Russian Twists
Videos
Band Exercises - use a small resistance band (many varieties, easily purchased on Amazon)
Leg Workout Video
10 Minute Core Workout
13 Standing Core Exercises
Sprints
Begin each workout with a five minute jog, dynamic stretches, and sprint drills. End each workout with a 5 to 10 minute cool down walk/jog.
Sprint Drills
Walking Lunge
High Knees
A Skips
B Skips
Butt Kickers
Straight Legs
Strides - 3 out, jog back
Workouts
If you can't get to a track, improvise and estimate distances on a sidewalk, street, park, or trail.
Run Hills - repeats (4+ times)
Run Stairs - repeats (4+ times)
100m Repeats - 60 sec rest between each (4+ times)
200m Repeats - walk/jog between sprints (4+ times)
400m - The Hard Way
- Walk/jog back to same start point each time.
1 - 100m sprint
2 - 200m sprint
3 - 300m sprint
4 - 400m sprint
Short Sprint Ladder
- After sprinting all four distances below, reverse order of sprints. (2+ times)
1 - 50m sprint - rest one minute
2 - 100m sprint - rest one minute
3 - 150m sprint - rest two minutes
4 - 200m sprint - rest two minutes
Long Sprint Ladder
- Walk/jog between each sprint. After sprinting all four distances below, reverse order of sprints. (2+ times)
1 - 250m sprint
2 - 200m sprint
3 - 150m sprint
4 - 100m sprint
Pyramid Sprint
1 - 50m sprint - 6 sets w/ one minute rest between sets.
2 - 100m sprint - 4 sets w/ 90 second rest between sets.
3 - 200m sprint - 3 sets w/ two minute rest between sets.
4 - 400m sprint - 2 sets w/ three-four minutes between sets.
Speed and Conditioning
Begin each workout with a five minute jog, dynamic stretches, and sprint drills. End each workout with a 5 to 10 minute cool down walk/jog.
Sprint Drills
Walking Lunge
High Knees
A Skips
B Skips
Butt Kickers
Straight Legs
Strides - 3 out, jog back
Workouts
If you can't get to a track, improvise and estimate distances on a sidewalk, street, park, or trail.
Run Hills - repeats (4+ times)
Run Stairs - repeats (4+ times)
100m Repeats - 60 sec rest between each (4+ times)
200m Repeats - walk/jog between sprints (4+ times)
400m - The Hard Way
- Walk/jog back to same start point each time.
1 - 100m sprint
2 - 200m sprint
3 - 300m sprint
4 - 400m sprint
Short Sprint Ladder
- After sprinting all four distances below, reverse order of sprints. (2+ times)
1 - 50m sprint - rest one minute
2 - 100m sprint - rest one minute
3 - 150m sprint - rest two minutes
4 - 200m sprint - rest two minutes
Long Sprint Ladder
- Walk/jog between each sprint. After sprinting all four distances below, reverse order of sprints. (2+ times)
1 - 250m sprint
2 - 200m sprint
3 - 150m sprint
4 - 100m sprint
Pyramid Sprint
1 - 50m sprint - 6 sets w/ one minute rest between sets.
2 - 100m sprint - 4 sets w/ 90 second rest between sets.
3 - 200m sprint - 3 sets w/ two minute rest between sets.
4 - 400m sprint - 2 sets w/ three-four minutes between sets.
Speed and Conditioning
Middle Distance and Distance
Begin each workout with a one mile warm up. In the final 45 seconds of each workout, pickup your speed, and push yourself like you are racing to the finish line!
If you can't complete the entire workout, improvise - do a little less. Build up your stamina so you can do the complete workout in a few weeks.
Timed Repeats
- rest one minute between each run
One minute - 2 times
Two minutes - 2 times
Three minutes - 3 times
Two minutes - 3 times
One minute - 2 times
Mile Repeats
- rest 5 minutes between each run
One mile run - 2 or 3 times
80% effort
400m Repeats
- rest 90 seconds between each
6 to 10 times
80% to 90% effort
300m Repeats
- rest = 100m jog between runs
5 to 8 times
90% effort
Ladder Workout
- rest = jog the distance of your previous interval run
1 - 200m
2 - 400m
3 - 600m
4 - 800m
5 - 400m
6 - 200m
One Mile Time Trial
Run ALL OUT!
Followed by a one mile jog
Begin each workout with a one mile warm up. In the final 45 seconds of each workout, pickup your speed, and push yourself like you are racing to the finish line!
If you can't complete the entire workout, improvise - do a little less. Build up your stamina so you can do the complete workout in a few weeks.
Timed Repeats
- rest one minute between each run
One minute - 2 times
Two minutes - 2 times
Three minutes - 3 times
Two minutes - 3 times
One minute - 2 times
Mile Repeats
- rest 5 minutes between each run
One mile run - 2 or 3 times
80% effort
400m Repeats
- rest 90 seconds between each
6 to 10 times
80% to 90% effort
300m Repeats
- rest = 100m jog between runs
5 to 8 times
90% effort
Ladder Workout
- rest = jog the distance of your previous interval run
1 - 200m
2 - 400m
3 - 600m
4 - 800m
5 - 400m
6 - 200m
One Mile Time Trial
Run ALL OUT!
Followed by a one mile jog