Circuit training for strength

Dec 7, 2020

Circuit training is an overall body workout with a combination of aerobic fitness and resistance exercises. A circuit has exercise stations which are short and intense. The stations can require weights, resistance bands or your own body weight. The session can last 30-45min.

The purpose of circuits is to enhance strength, stamina and suppleness/agility while improving cardio fitness. It is ideal to add a circuit session into winter off-season training.

Circuit training for strength

Speed Circuit (Winter training/off-season)

 No Weights required

Targets running form, stride length and speed combined with strength.

  • 10 min Easy running to warmup
  • Run 4 x 200m fast with 1 min rest
  • 20 bench step ups or pavilion stairs
  • Run 1 x 400m fast
  • 20 squats
  • Run 4 x 200m fastwith 1min rest in between
  • 2 sets of 30s side plank on each side
  • 8 x 100m fast, with 30 seconds rest in between
  • Plank for 1 min
  • 8 x 50m at fast, with 15 seconds rest in between
  • 10 push up, 10 Half Jacks (V), 10 sit-up, 10 leg raises
  • 10 min Easy running to cool down

Endurance Circuit (5km+)

No Weights required

Targets strength and endurance.

  • 15 min Easy running to warm up
  • 10 Push ups
  • 20 crunches
  • 30 calf raises
  • 2 x 800m with 1 min rest in between
  • 1 min plank
  • 20 walking lunges
  • 2 sets of 30s side plank on each side
  • 2 x 800m with 1 min rest in between
  • 10 Half Jacks (V), 10 sit up, 10 leg raises
  • 4 x 200m with 2 min rest
  • 15 min Easy running to cool down

Gym Circuit for improving strength and power (30min)

Weights and equipment required

You should be able to finish the 5th rep with good form but not be able to do a 6th rep.

Caution! Make sure you have the correct technique and form before using heavy weights. Maintain control of the weight and exercise throughout.

All exercises are 1 set with 5 reps.

  • 15 min rowing/cycling to warm up
  • Squats
  • Bench press
  • Concentrated arm curls with straight bar
  • Leg Extensions
  • Lateral pull downs
  • Leg Curls
  • Shoulder or arm press
  • Standing Calf raises
  • Leg press

Improving your strength can have huge benefits for your running, so it’s worth making time to fit this into your programme.

Michelle Coach Mee

Michelle Coach Mee is an ASA certified coach with over 30 years of Road Running, Duathlon, Triathlon and Cross Country experience. She has also represented Gauteng and South Africa for various athletic disciplines. Read more about Michelle here.

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