Circut training

shels4ever

Hi all,
I'm trying to improve my 10 k time, and came across this Circut , Woudl this be an ideal cirtut to do once a week, i need to improve speed and tone up alot...

example

Load: Bodyweight or were weights used 30-50% 1-RM

Warm up - 10 to 15 minutes of light jogging
1. Run 800m at race pace
2. 20 Burpees
3. 20 push-pus
4. 15 single leg squats either leg 5. 30 crunches 6. Run 800m at race pace
7. High box steps with jump (20 each leg)
8. 20 bench dips 9. Dumbbell lunges (20 each leg)
10. 15-20 double crunches
11. Run 800m at race pace
12. 20 squat to presses
13. 20-30supermans
14. Run 1500m at race pace
Cool down - 15 minutes of easy jogging, stretching


If not does anyone have a godo circut, I have free weights at home to used or can use a gym if needed, but woudl rather stay awya of them .

RoyMcC

That is a bit of a fierce circuit Shels. I'd be particulary wary of the single leg squats and box jumps with your dodgy shins :eek:

It would however build power and stamina over a period. For speed I'd be thinking of doing more specific track sessions.

I'm sure that there will be more expert opinions out there. However you might look at www.brianmac.com for more ideas.

shels4ever

yep your owuld be right about the shins, I wouldnt even try untill that is sorted. I think i will reall ylook at joining a club once i'm down to sub 7 min miles.

Will test myself out tomororw in a 10 k, going to take the first 3 k easy and build from there.

Marathon Man

I would recommend avoiding the race pace runs and save them for a separate interval session. A good circuit session which I sometimes do involves jogging/striding for 100m or so between exercises. This can easily be done by running the length of a football pitch. Also try to alternate muscle groups on alternate exercises i.e. don't follow step ups with squats. Try something like 1.stomach/core then 2. legs then 3. arms and repeat. A good example might be what I done yesterday:

1. burpees
2. side stretches
3. leg claps
4. knees to chest
5. star jumps
6. donkey kicks
7. side swings
8. high knees

I ran up and down a local pitch and at each goal area I completed one of the above. After no.8 I jogged 1000 metres and then went back to no.1 again. I completed 3 sets in all. Try it, or your own variation. It is deffo worth it.

shels4ever

Decided to go with a non impact circut training, so using an exercise bike in place of the run jsut till the shints splitns are 100% gone, dont have any pain anymore but will give it another 4 weeks,