10, 20, 30, 40, 50 Track Workout

We have already done this workout a couple of times, and I’m loving it! We repeated the whole circuit 3 times and it was a great workout.


This is a great workout that requires no equipment, just hit up your local track. We are lucky enough to have two tracks in our small town, and the one pictured above is the middle school track. It used to be the high school’s, but they built a new high school a couple of years ago. Here are the links to the moves:

A snake is on the bleachers/stadium. Start by running up, run across the top and then run back down the next set of steps. Keep doing this until you get to the end.

Burpee do 10 reps

Knee tucks do 20 reps

Foot Hand touch do 30 reps

Squat with a side kick do 40 reps

Bicycle Abs do 50 reps

Repeat to your heart’s content:)

Copycat track workout

Monday was my first day working out since the marathon. I had planned on only taking a few days off, but sick kids and running around the city kept me busy. It was probably best for my body to take a rest, but this week has not been easy getting back into the groove of things.

Monday and Wednesday were track workouts. And Tuesday was a 6.5 mile run (hard).¬† I have been sore all week-long, and I forgot my foam roller in Utah…Awesome. I’m ready to stay fit this summer even though marathon training is over. So I’m going to trying to stick to this schedule:

Monday: Track workouts

Tuesday: Run

Wednesday: Track workouts

Thursday: Run or rest

Friday: Bootcamp

Saturday: Run

Sunday: Rest day

Yesterdays workout started with a mile and a half warm up. Followed by pyramid track sprints:

100m sprint– 100m jog

200m sprint– 200m jog

300m sprint–200m jog

400m sprint– 400m jog

300m sprint– 300m jog

200m sprint– 200m jog

100m sprint– 100m jog

Next onto the bleachers:


I took this from this site. Did this 3 times, and it took about 15 minutes.

Next we did partner step ups. One partner runs up and down the bleachers one step at a time and another steps up and down the first step until partner gets back. Switch back and forth 3 times.

It was getting pretty hot by this point so we went under the bleachers to get out of the sun. There were only 3 of us today so we finished off with some planks.

Two of us held a plank, in a row, while 1 person jumped over are legs continuously for 1 minute. We rotated through until all of us got a turn to jump.

I meant to bring my camera and take some pics but I left it at home. Next time I will have more pics. I love working out outside!


A day at the track


No make up…I always look so tired.


Bree showing the tires who’s boss;)


The middle schoolers had an obstacle course set up for PE. I couldn’t wait for them to leave so I could go “play” in it. haha
I love working out outside!!! Don’t get me wrong I love basketball sprints but there is something about the sunshine that just makes me happy:) Yesterday’s workout went like this:

1.25 mile warmup

1.25 sprint/jog (sprint the straightaways(100M), jog the curves(100M))

.25 partner plank jumps 100M/Jog the curves

Partner bleachers One person goes up the stairs, other partner alternates between Ab hold and mountain climbers. Repeat 2 more times through.

Full Bleachers:

1 set of stairs-single steps, run across the top and come down the next set of stairs, run across the bottom and run up 2 steps to top, run across the steps to run down steps to bottom. Last set of stairs, jump over one step to top and run down t bottom.

In between full bleachers we did partner wall sit and plank taps. So one person will wall sit and the other holds a plank and taps partners knees. Switch and then repeated from full bleachers.

When the middle schoolers left their obstacle course we ran over to use the tires and let the kids play:) We did the following circuits for 1 minute each:

High knees through tires

Bicycle Abs

Reverse plank with leg lift

High knees through tires

Plank shoulder tap

Leg in and out Abs

Whew! No wonder I was sore for my 11 mile run today;)