Mix up your regular run around the track. These 4 workouts will supercharge your routine and push you past fitness level after fitness level until you reach your goal!
#1 Fartlek Run
Fartlek is the Swedish word for "speed play". It means pushing yourself harder for a brief interval, than dialling it back to a regular pace. Try running at your typical pace for 10 minutes, getting your body warmed up. Then pick it up to a high speed run for 10 minutes. Next, slow it down to a 90 second slow jog to recover and catch your breath. Reset to your typical pace for another 10 minutes and there you have it!
Unlike the Fartlek technique, intervals train your heart, muscles and mind to get yourself out of your comfort zone. Try jogging at a relaxed pace for 5 minutes. Break into 30 seconds of skips, high knees and butt kicks. Now run fast for 2 minutes. Really give that run your max amount of effort. Slow it down for 3 minutes, recovering and catching your breath. Repeat this sequence 3 times, increasing your fast run by more and more every time for effective results.
#3 Hill Repeats
These exercises, done up and down a hill, work out your backside and legs. Look for a hill that takes between 30 and 100 seconds to jog up. Jog for 5 minutes on even terrain, followed by 30 seconds of skips, butt kicks and high knees. Then hit the hill at an easy pace. Get faster and faster as you climb. When you reach the top, drop and do 10 push ups. Go slowly back down the hill and run this circuit 7 to 11 times depending on your body's fitness level.
#4 Tempo Progression Run
These exercises are harder stretches then intervals, but are done with a lower intensity. Jog at a slow pace for 5 minutes. Hit about 70% of your max running effort for half of your run, then kick it into high gear and keep getting faster every minute or every few meters. Recover with a 5 minute jog.
Try these hard-hitting workouts and let us know how they worked for you! Share your experience.
Sign up to get articles like these delivered right to your inbox.
Shipping & Delivery
Fast, 2 Day Shipping. We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA via 2 day expedited shipping with our partners at FEDEX. Once your order is received and processed, it’s just 2 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.
We ship within Canada and the United States via FedEx with expedited 2-Day shipping.
For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.
We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.
Returns & Exchanges
We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.
We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.
All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.