3 Ways to Incorporate Push-ups into Your Running to Improve Overall Running Economy

Workout 1:


TREADMILL: 5 min run, 60 seconds to do 8,10,12 push-ups) –  REPEAT X5

Speeds for Beginners (8 Push-ups) : (4.6, 4.8, 5.0, 5.2, 5.4)

Speeds for Intermediate (10 Push-Ups): (5.5, 5.8, 6.2, 6.6, 7.0)

Speeds for Advanced: (12 Push-Ups): (7.0, 7.5, 7.8, 8.0, 8.5)

 

Workout 2:


10 Min EMOM: Every minute on the minute, do 10 push-ups

—> You do this EMOM after a 30+ minute run (preferably speed work)

 

Workout 3:


8 400 Meter Repeats with 5 push-ups upon completion of each 400 meter, then take a 60 second break before you start the next 400 meter run

—> This can be done on a track, or on a treadmill.  Just make sure you treat each interval as a progression (increase your speed, rest time stays the same)

 

 

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