All you need for this workout is a 400m loop. I prefer to go to a local high school and use their track.
Warm up: easy jog with some strides mixed in
- minimum of 2 laps, however I prefer an easy 2 mile warm up jog.
Workout: This is a ladder workout. Time your first 400m run, that is how long you hold each plank before beginning the next step on the ladder.
- 400m – low plank
- 800m – high plank
- 1200m – right side plank
- 1600m – left side plank
- 1200m – low plank w/ right foot hover
- 800m – low plank w/ left foot hover
- 400m – high plank