Build Endurance and Strength For Race Day With a Burpee Run

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If you’ve ever considered challenging yourself at a Reebok Spartan Race, the killer obstacle-course race series, you’re in great company! The inspiring trainers of ABC’s Extreme Weight Loss, Chris and Heidi Powell, recently participated in a Spartan Race together at Citi Field in NYC and had a blast. When it comes to training for a race full of obstacles, there’s one workout the duo recommends to clients of all levels: a burpee run.

Heidi says that stopping to challenge yourself with a set of burpees during a run is great, because it “impacts your heart rate and lungs even more” than just running does. And when you’re prepping for an event that challenges your strength and endurance like a Spartan race, there’s no better way to train!

The Workout

Chris suggests starting with an 800-meter (half-mile) burpee run broken up into 200-meter segments. Here’s how to do it:

  1. After a quick warmup, run 200 meters* (halfway around a standard high school track), stop, hit the floor, and perform 10 burpees. Once you complete the burpees, hop back up, and continue running.
  2. Repeat 10 burpees every 200 meters until you’ve run around the track two times.
  3. Aim to complete this workout three times in one week.

If burpees are new you to, learn how to do the exercise here.

*200 meters = roughly 0.125 miles on a treadmill

Build on Your Foundation

Chris and Heidi believe in “progressive overload,” meaning you’ll continue to gradually push your body over an extended period of time. Once you’ve completed your first week of burpee runs, up your distance to 1,200 meters the following week, with breaks of 20 burpees. For the third and fourth weeks, continue to add 200 meters to your total distance, continuing with breaks of 20 burpees.

Chris says that within a month, you will be “more than primed and ready” for a Reebok Spartan Race ? and doing more than 80 burpees in one workout!

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