8 week summer-strength training plan

With the 2020 race season in limbo, now’s the ideal time to take an off-season approach to your training. Dermott Hayes explains how…

The circuit sessions

CIRCUITS #1

Advertisement
Sets Reps
Run – easy 1 2000m
Squats 3 15
Plank – Forearms 3 40secs
Bicep Curls 3 15
Walking Lunges 4 20 strides
Glute Bridges 3 15
Step Ups 3 20
Dorsal Raises 2 15
Ab Crunches 4 15
Run 1 2000m

CIRCUITS #2

Sets Reps
Run – increasing speed 1 1000m
Press Ups 3 15
Side Plank 2 each side 40secs
Plyometric Box Jumps (move as fast as possible) 6 20 jumps – 30secs RI
Shoulder Press 3 15
Tricep Dips 3 15
10m Shuttle Runs – fast as possible 6 10 Shuttles – 30secs RI
Dorsal Raises 2 15
Ab Crunches 4 15
Run – decreasing speed 1 1000m

 

CIRCUITS #3

Sets Reps
Run 1 2000m
Forward Lunges + Trunk Rotation 3 16
Frontal Raise 3 15
Plank – Straight Arm 3 40secs
Wall Sits 3 40secs
Kneeling Supermans 3 16
Reverse Lunges + Trunk Rotation 3 16
Dorsal Raises 2 15
Ab Crunches 4 15
Run 1 2000m

 

 

Advertisement

CIRCUITS #4

Sets Reps
Run – increasing speed 1 1000m
Narrow Grip Press Ups 3 12
Side Plank 2 each side 40secs
Burpees 4 10
Bent Over Row 3 15
Calf Raises 3 15
Mountain Climbers 4 16
Dorsal Raises 2 15
Ab Crunches 4 15
Run – decreasing speed 1 1000m