Circuit training

Circuit training is great for runners to build strength.

Here is an example of one circuit we do at Scarborough Athletics club.

Stations 4 each with 3 exercises (1 minute easy 30 seconds fast) plus one recovery exercise (1 minute) between each station

Station 1

Equipment needed 1 step/bench

Exercise 1 - step ups

Exercise 2 - jumping jacks

Exercise 3 - shuttle runs

Recovery  - six-way-lunge

Station 2

Equipment needed 1 step/bench

Exercise 1 - side step ups

Exercise 2 - lateral jumps over small cone

Exercise 3 - shuttle run

Recovery - press-ups

Station 3

Equipment needed 1 set of dumbbells and a trampet

Exercise 1 - bilateral bicep curl (dumbbells) with one leg knee raise

Exercise 2 - fast high knees (trampet not needed if you havn't got one)

Exercise 3 - shuttle run

Recovery - tricep dips or row pull-up

Station 4

Equipment needed step/bench

Exercise 1 - horizontal running lunges with hands on bench

Exercise 2 - plyometric jumping jack

Exercise 3 - shuttle run

End can repeat once more if feeling daring

The 1 minute is at a steady pace (recovery from the 30 seconds hard effort) the 30 seconds should be very hard and fast. Move on to the next exercise straight away.  You can replace shuttle runs with skipping.

After we usually do some core exercise include the plank, bridging, one leg balances etc. and finish with some yoga to stretch off.