Fat Burning Lunch Hour Workout Session

Intermediates' Fat-Burning Lunch Hour Session

“This is aimed at intermediate to advanced runners who already have experience of resistance training,” explains Conci-Mitchell.
“Dynamic asymmetric movements, such as scissor lunges, will add power and stability in your hip and pelvis. This will convert your steady-state distance running engine into a Formula 1 machine, and help reduce injuries.”
You’ll need to find a steep incline of around 20m, and you’ll repeat the circuit three times, with two-minute recovery jogs between circuits. Perform this twice weekly.
Picture credit: DreamPictures/VStock

1. Run

Start at 50 per cent effort and build speed over five minutes to finish at 80 per cent. Then perform sprints at 90 per cent effort for five minutes. 

2. Jumping scissor lunges

Runners' Bonus: This daddy of exercises will power up your glutes, quads and core
a) Standing with feet hip-width apart and hands clasped behind your head, lunge forward with your left foot and lower yourself until your right knee almost touches the floor.
b) Explosively push up and scissor-kick your legs in mid air, landing with your right leg forward. When you land, drop down, leap up and scissor-kick again.
Reps: 20

3. Plyometric push-up

Runners' Bonus: Increased upper body power for driving up hills
a) Place your hands on the ground, just wider than shoulder-width apart, level with your chest, your body forming a straight line from your shoulders to your ankles.
b) Push up hard enough for your hands to come off the floor, then land, segueing into the next rep.
Reps: 10

4. Run

1 x Hill sprint

5. Walking lunges with knee-ups

Runners' Bonus: Balance and stability around your ankles, core and glutes
a) Standing with your feet under your hips, step forward with your right foot and lower your body until both legs form 90-degree angles.
b) Straighten your right leg, shift your weight on to your right foot and raise your bent left knee toward your chest. Repeat, stepping forward with your left foot.
Alternate for 30m

6. Alternating pole pull-ups

Runners' Bonus: Better posture and more powerful lats for sprinting
a) Grab a tree branch with hands either side and let your full weight hang (bend your knees if the branch is low). With your head and chest held high, pull your shoulder to the branch, head to one side.
b) Lower yourself under control and repeat on the other side.
Reps: 10

7. Run

1 x hill sprint

8. Frog jumps

Runners' Bonus: Improve your lactate tolerance and increase power right through your legs
a) Standing with feet shoulder-width apart, slowly squat until your thighs are parallel to the floor.
b) Straighten your legs quickly to jump up. Land and repeat.
Reps: 10

9. Single-leg hip raises

Runners' Bonus: Improved pelvic stability to combat chronic hip and knees injuries
a) Lie on your back with your left knee bent, foot flat on the floor, and right leg straight, raised in line with your left thigh. Your arms should be out to your sides at 45 degrees. Engage your core and squeeze your glutes.
b) Raise your hips so your body forms a straight line from your shoulders to your knees. Pause for five seconds, then lower back to the start.
Reps: 10

10. Run

1 x 20m Hill sprint

11. Run

Jog for two minutes.  

12. Repeat circuit

13. Run

Jog for five minutes to finish the session.

 

http://www.runnersworld.co.uk/weight-loss/intermediates-fat-burning-lunch-hour-session/8672.html