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Workout Of The Week: The Short Circuit

  • By Mario Fraioli
  • Published Sep. 29, 2010
  • Updated Sep. 29, 2010 at 9:26 PM UTC

Want to become a better runner? This session rolls speed, stamina and strength all into one workout!

Written by: Mario Fraioli

Regardless of our individual ability levels, we runners all share in one fundamental goal: to improve. And in order to do so, we know it’s important to work on three key elements to one degree or another, namely speed, stamina and strength. Where the issue often arises, however, is in finding the time to cover all of these bases during the course of a given week of training. How is it possible to effectively complete one workout without taking away from another? The solution to this problem is as simple as wrapping the three essential training elements into one workout once a week. It’s a little doozy I like to call The Short Circuit.

This workout requires a small amount of logistical work, so before you get going I recommend scouting out a nearby track, an open area at a local park, or quiet stretch of uninterrupted road in close proximity to a grass field for some of the ancillary exercises involved. For you gym rats who are tied to your treadmill, an indoor setup will suffice for this session, too.

So without further ado, here’s how the Short Circuit session breaks down:

Warmup

  • Jog for 10-15 minutes; follow with dynamic stretching exercises (explained here) and four to six 20-second strides at 5K effort.

Short Circuit (One Set)

  • Begin with 10 standard pushups and immediately follow with a 30-second sprint at 90% of max effort. Note: Focus on maintaining good form throughout these two exercises.
  • Take a 30-second standing/walking recovery, then assume a front plank position for 30 seconds (see explanation/diagram of exercise here).
  • Follow front plank with with 1 minute of easy jogging, then immediately transition into 1 minute of running at 5K race effort.
  • Take a 30-second standing/walking recovery, then perform 10 reverse dips on a chair or bench.
  • Immediately follow dips with a 30-second sprint at 90% of max effort. Your arms will be tired, but use them!
  • Jog easily for 1 minute, then assume a plank position on the right side for 30 seconds. Repeat exercise for 30 seconds on the left side.
  • Immediately after completing the side planks, run 5 minutes at an effort that falls between 10K and half marathon race pace.
  • Take a 1-minute walking/jogging recovery after your 5-minute effort.
  • Perform mountain climbers (see explanation/diagram of exercise here) for 30 seconds and follow immediately with burpees (watch demonstration here) for 30 seconds.
  • Finish with 1 minute of fast, but relaxed running at 5K race pace. If you want to simulate kicking at the end of a race, try sprinting the final 15 to 20 seconds. Wiped? You should be!

Cooldown

  • Jog for 10-15 minutes; follow with gentle static stretching exercises (explained here) and a recovery shake or snack.

This is NOT an easy workout so be sure to recover accordingly! If you haven’t been doing any intense speed workouts or strengthening exercises this session will likely leave you sore for a few days, so adjust the number of sets and effort level given your age, experience and training goals.

If you know what you need to do to become a better runner but aren’t sure how you’re going to fit it all in, then make this once-a-week workout a part of your regular routine!

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Mario Fraioli

Mario Fraioli

Mario Fraioli is the senior producer at Competitor.com. He was a cross country All-American at Stonehill College, has run 2:28 in the marathon, and coaches the Prado Women's Racing Team in San Diego.