Running Death by Burpees

Death by Burpees

Ok  I've seen workouts involving burpees that are a lot worse (hello Crossfit Games 14.5), but I like this one a lot.  Mostly because I made it up, but also because anyone can do it anywhere.  If you are a hiker, runner, crossfitter, or OCR athlete, use this to learn how to push hard through fatigue. Whether you are at the tail end of a marathon, or running after coming off an obstacle, you will be able to deal with the tiredness easier.     

Vermont World championships
My chest made it down - I promise.

First off, this requires correct burpee form - hands up with jump at the top, chest goes to ground in the push up position (can be done on knees). 

I really like workouts with variety as I go along.  This one is great to add into a longer run. 

Beginners - You can start by run/walking after each burpee  section and/ or starting with fewer burpees.

Intermediate - Run after each burpee section, jog and recover between sets

Advanced - Sprint after burpees, try to maintain race pace through recovery (more of a slower tempo run pace) 

This will be less intense than a track workout which typically have shorter breaks - It's designed to train your legs  to move faster through longer miles.  The 1/2 mile spread is pretty typical obstacle spacing in an obstacle course race.



Begin!
1 mile warm up
30 burpees
30 sec sprint
1/2 mile of recovery (I ran at a 6:45 -7 min mile)
25 burpees
40 sec sprint
1/2 mile of recovery
20 burpees
50 sec sprint
1/2 mile of recovery
15 burpees
60 sec sprint
1/2 mile of recovery
10 burpees
70 sec sprint
1/2 mile of recovery
5 burpees
80 sec sprint
1/2 mile of recovery

Enjoy!

The Treadmill Workout That Will Make You Faster

No one was happy to see this hill at the
  2014 Vermont Spartan World Championships
which included a mile long 65lb Sandbag carry

Wouldn't it be nice to approach a hill in a race, and actually be happy to see it? 

Due to workouts that included the one below, I have made uphill running my strength.  I know I can use the opportunity to pass opponents. 

Uphill running will strengthen your legs and make you faster on the flats and downhills as well!

This is the Treadmill workout that will push your running abilities to the next level.  You HAVE to use the treadmill because it will not let you slow down when you get tired.  This workout done on your own outside will not give you the same results.

BEGINNERS - You will need to perform each interval at a slower speed (maybe a quick walk). Also keep each interval very short with a longer recovery.   Your beginning pace may be in the 4 mph region. 

INTERMEDIATE -  Aim for a pace  around 5-6 mph

ADVANCED - If you can easily do the  1 min interval at 6.5 mph, find a pace that challenges you.  The  early intervals might feel like cake, but they get hard really fast. 

Inclines will be ran at 12-15%.  Yuck, I know  These are your speed workouts, so you should not be able to talk.  Start with just a few inclines, and build on every week. 

Do .5 -1 mile warm up

Incline 1 min
 rest 30 sec
 repeat 2-4 times

Incline 2 min
 rest 1 min
 repeat 2-4 times

Advanced:  Add these

Incline 2.5 min
 rest 1.5 min

Incline 3 min
 rest 1.5 min

Rest can be done two different ways.  You will be able to add more intensity if you jump off the treadmill between sets.  You can also lower the treadmill and walk/slow jog between sets - This is a lot more work but also helps you to develop more of a rhythm.  Find out what works for you. 

Make sure you pick a speed that you can maintain - You most likely won't be doing this at 9.0 (or even 8.0).  Focus on shorter, quicker steps while keeping the torso lifted and core strong. 

For the insane athletes:   Add 30 burpees at the end of each set. 

Complete a slow jog at the end to help clear lactic acid out of muscles. 

WARNING - This workout will not help you develop a love for running.  You will love the results however!

Enjoy!  Let me know how much you loved/hated this after you are done.


You've trained for that race.  Here's how to taper beforehand.