Explore routines.

Swedish for speed play: surges of faster running mixed into an easy run, for 6 rounds. Jog easily for 10 minutes before you start. The surges should feel quick and smooth, not sprinting.

1. Surge · 60 seconds
2. Float · 2 minutes

Repeats for 6 rounds

Eight minutes on the floor to loosen tight hips. No equipment, though a light dumbbell helps for the V-sit. 🎥 Video: 8-Minute Hip Mobility Routine | Loosen Tight Hips (No Equipment) by nourishmovelove

1. 90/90 internal rotation knee drops · 60 seconds
2. 90/90 pigeon · 1.8 minutes
3. 90/90 rear knee and heel lifts · 1.4 minutes
4. Tabletop hip CARs · 1.4 minutes
5. Frog rocks · 30 seconds
6. V-sit leg lifts · 45 seconds
7. Cossack squats · 1.2 minutes

A 10-minute cool-down stretch for the muscles running works hardest. Do it straight after a run, while you're still warm. Ease into each stretch and never bounce.

1. Calf stretch, left · 45 seconds
2. Calf stretch, right · 45 seconds
3. Standing quad stretch, left · 45 seconds
4. Standing quad stretch, right · 45 seconds
5. Hamstring stretch · 60 seconds
6. Figure-four glute stretch, left · 45 seconds
7. Figure-four glute stretch, right · 45 seconds
8. Kneeling hip flexor stretch, left · 45 seconds
9. Kneeling hip flexor stretch, right · 45 seconds
10. Child's pose · 60 seconds

The opening of Joseph Pilates' classical mat order. About 12 minutes. Move with control, not momentum. Draw your belly in and breathe deeply throughout.

1. The Hundred · 1.7 minutes
2. Roll-up
3. Single leg circles
4. Rolling like a ball
5. Single leg stretch · 45 seconds
6. Double leg stretch · 45 seconds
7. Spine stretch forward

A famous benchmark workout: as many rounds as possible in 20 minutes of 5 pull-ups, 10 push-ups and 15 air squats. Pace yourself in the first five minutes. Scale the pull-ups to ring or table rows if you need to, and keep count of your rounds to beat next time.

1. Warm up · 5 minutes
2. AMRAP · 20 minutes
3. Cool down · 5 minutes

The classic 5×5 strength session: squat, bench and row, for 5 rounds. Each round is one set of each lift, with rest between, so you rotate through the lifts and stay fresh. Use about 80% of your one-rep max, and add 2.5kg next time if every rep was clean. Warm up with an empty...

1. Back squat
2. Rest · 2 minutes
3. Bench press
4. Rest · 2 minutes
5. Barbell row
6. Rest · 2 minutes

Repeats for 5 rounds

Clean, squat, press and swing, one side at a time, without putting the bell down, for 5 rounds. Use a bell you can press 8 times.

1. Cleans, left
2. Front squats, left
3. Presses, left
4. One-arm swings, left
5. Cleans, right
6. Front squats, right
7. Presses, right
8. One-arm swings, right
9. Rest · 1.5 minutes

Repeats for 5 rounds

Train your core to resist movement, which is its real job, for 3 rounds. You'll need a resistance band anchored at chest height, or a cable machine.

1. Pallof press, left side
2. Pallof press, right side
3. Bird dog
4. Rest · 30 seconds
5. Plank shoulder taps · 40 seconds
6. Round rest · 60 seconds

Repeats for 3 rounds

Unilateral leg work to fix imbalances and build stability, for 3 rounds. Hold dumbbells once bodyweight gets easy. Always start with your weaker side.

1. Bulgarian split squat, left
2. Bulgarian split squat, right
3. Rest · 60 seconds
4. Single-leg Romanian deadlift, left
5. Single-leg Romanian deadlift, right
6. Rest · 60 seconds
7. Step-ups
8. Single-leg calf raises
9. Round rest · 1.5 minutes

Repeats for 3 rounds

A gentle 15 minute full-body stretch, from the neck down to the hips. Good on rest days or after a run. 🎥 Video: 15 Minute Beginner Stretch Flexibility Routine! (FOLLOW ALONG) by Tom Merrick

1. Neck side flexion · 1.3 minutes
2. Shoulder extension reaches · 51 seconds
3. Child's pose · 27 seconds
4. Child's pose, lat focus · 35 seconds
5. Child's pose, pec twist · 56 seconds
6. McKenzie push-up · 53 seconds
7. Leg tuck-ups · 27 seconds
8. Leg side drops · 43 seconds
9. Cross-body glute pull · 1.7 minutes
10. Hip swivels · 53 seconds
11. Squat to pike · 1.2 minutes
12. Low lunge, left · 34 seconds
13. Lunge with twist, left · 35 seconds
14. Frog rocks · 42 seconds
15. Low lunge, right · 34 seconds
16. Lunge with twist, right · 39 seconds
17. Frog squat · 11 seconds
18. Deep squat · 1.2 minutes

Twenty minutes at a comfortably hard pace to push up your lactate threshold. Tempo pace is about what you could hold for an hour in a race: you can manage a few words, not a conversation.

1. Easy jog · 10 minutes
2. Tempo · 20 minutes
3. Easy jog · 10 minutes
4. Strides

Bar work for strong abs and a grip to match, for 3 rounds. No swinging: every rep starts from a dead stop.

1. Hanging knee raises
2. Rest · 45 seconds
3. Hanging leg raises
4. Rest · 45 seconds
5. L-sit hold · 20 seconds
6. Round rest · 60 seconds

Repeats for 3 rounds

Planks and side planks that climb from 30 to 60 seconds. About 7 minutes. Squeeze your glutes and push the floor away. If your hips sag, drop to your knees.

1. Forearm plank · 30 seconds
2. Rest · 15 seconds
3. Side plank, left · 30 seconds
4. Side plank, right · 30 seconds
5. Rest · 15 seconds
6. Forearm plank · 45 seconds
7. Rest · 15 seconds
8. Side plank, left · 45 seconds
9. Side plank, right · 45 seconds
10. Rest · 15 seconds
11. Forearm plank · 60 seconds

Pick up something heavy and walk: carries build grip, core and posture, for 4 rounds. Use dumbbells or kettlebells heavy enough that the last few seconds are a fight. Stand tall and don't let the weight pull you sideways.

1. Farmer's carry · 40 seconds
2. Rest · 40 seconds
3. Suitcase carry, left hand · 30 seconds
4. Suitcase carry, right hand · 30 seconds
5. Rest · 40 seconds
6. Dead hang · 30 seconds
7. Round rest · 60 seconds

Repeats for 4 rounds

Pilates side-lying leg work that sets your glutes on fire. About 10 minutes. Lie on your side with your body in one straight line, hips stacked. Only your leg moves.

1. Clams, left side down · 45 seconds
2. Leg lifts, left side down · 45 seconds
3. Small circles, left side down · 45 seconds
4. Front and back kicks, left side down · 45 seconds
5. Clams, right side down · 45 seconds
6. Leg lifts, right side down · 45 seconds
7. Small circles, right side down · 45 seconds
8. Front and back kicks, right side down · 45 seconds
9. Figure-four stretch · 60 seconds