Athletic Conditioning Workout - Running On Real Food

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Athletic Conditioning Workout

By Deryn Macey

on Oct 06, 2019, Updated Jul 04, 2024

This post may contain affiliate links.

Workout instructions for a 2-part athletic conditioning workout.

This athletic conditioning workout starts with a strength portion and finishes with high-intensity interval training. You’ll need about 30-45 minutes to complete it.

Workout Details
Workout Notes
More Conditioning Workouts

Workout Details

Part 1 of this workout features 4 rounds of barbell thrusters, planks, step-ups and push ups. Once you’ve complete that, you’ll move on to interval training and core exercises.

Part 1: Complete 4 Rounds

Complete 4 rounds of the following circuit with little to no rest.

10 barbell thrusters
1 minute plank
10 dumbbell or barbell step-ups per leg
12 push-ups

Part 2: High-Intensity Interval Training

Part 2 of this workout is all about getting your heart pumping. Pick a fast pace on the runs and try to maintain it through all 6 rounds. As soon as you’re done the run, move straight into the squat jumps/lunges and burpees, completing each as past as possible with good form. Rest for 1 minute and repeat each section for 3 rounds.

Don’t miss the sneaky bit of core work between rounds and to finish!

2a. Complete 3 Rounds

1-minute sprint on a treadmill, indoor turn or outside
10 squat jumps, as high as possible
5 burpees, as fast as possible
1-minute rest

Before starting 2b., complete 30 v-ups.

2b. Complete 3 Rounds

1-minute sprint on a treadmill, indoor turf or outside
20 jumping lunges (scale to reverse lunges if needed), as high as possible
5 burpees, as fast as possible
1-minute rest

Finish with 30 sit-ups and you’re done!

Workout Notes

If you don’t have a barbell available, use two dumbbells or kettlebells for the thrusters.
For an added challenge, place a 15-25 lb weight plate on your back for the planks.
Step-ups can be complete with or without weight based on your fitness level. If you don’t have a step, box or bench available, do reverse lunges.
If you’re injured and can’t jump, do goblet squats, reverse lunges and no-jump burpees in part 2.
If you aren’t able to run, you can row, assault bike or ski erg as an alternative. Whatever equipment you use, go hard on these!

More Conditioning Workouts

Ready for more? Here are some more workouts you’ll love to hate:

All Legs Conditioning Workout
Strength and Treadmill HIIT Workout
Total Body Strength and Cardio Workout

About Deryn Macey

Deryn is the author and recipe developer at Running on Real Food, a plant-based food bog she launched in 2013. She creates easy and delicious recipes that encourage all eaters to eat more plants.

5 Comments

Hey! I tried this today – loved it! How often do you incorporate this kind of thing with 1/marathon training? Thank you.
Reply
1. with marathon training, I’d probably do 1 workout like this and 1 pure strength training workout (basics like squats, deadlifts, bench etc. and core work) per week, at the most. Marathon training is a lot of volume that requires adequate recovery. You can see how you feel though and it depends what the rest of your week looks like! I can always take a look at your training schedule if you like.
  Reply
  1. Hi Deryn – that is so nice of you to come back to me. Thanks! I am trying to do 3 strength – squats etc as you suggested – per week and 5 days of running. 2 of which are ‘speed’ and one long run. I am really enjoying the strength but perhaps too much work!
  2. I mean it all depends, if you’re prioritizing recovery strategies (eating enough, foam roll, sauna, massage, at least 1 full day of rest, de-stressing), feel that you’re recovering well (sleep, stress, performance, appetite, mood etc all good) and you don’t find the strength workouts are affecting the quality of your speed work then that’s probably ok. It depends how intense the strength work is too. There are a lot of factors that go into it…just pay attention to your performance and see how it goes! It you feel like it’s too much, cut the strength down to 2 sessions.
  3. Hey – that is great advice, thank you. I definitely don’t prioritise recovery – sleep, yoga, nutrition etc. Might try and focus on that a bit more than the extra strength! Thank you 🙂