The Canova Hill Circuit!

All right Dirtbags! It's looking marginally warmer tomorrow tomorrow, though not a lot so bundle up warm!

Tomorrow I am going to try something new!

I have had this one in my back pocket for a while, and I wasn't really sure how this would go down, but given the cold tomorrow, I think now is a good time to unveil -"The Canova Hill Circuit"!

This one is used by some of the World's best East African marathon runners - yes, Kipchoge does this - as well as elite trail runners like Ruth Croft and Tom Evans. It is a mix of running, plus some Plyometric style exercises.

I have done this a few times, and believe me, it packs a punch! It's a great early season workout designed to build specific running strength.

Basically, this is a muscular endurance workout.

So, now the details - the workout goes like this:

Warm up (I'll explain the exercises during this)

Run 1 minute

30s squat jumps

Run 1 minute

30s High Knee skips

Run 1 minute

30s Split Squat Jumps

Run 1 minute

30s Butt kicks

Run 1 minute

Sprint 10s

That is 7 minutes of effort

We'll jog back down, regroup then repeat x 3

You will be destroyed, I promise!

If you're in the gym tonight, you may regret it....

So let's meet at 6pm Grassi Lakes parking lot. I'll go through all the details again during our warm up!

See you all tomorrow! Take your creatine.....