Braxton Taylor
Consider the following workouts if you are focused on building leg muscle stamina while improving your cardio scores. These are ideal for those with strong legs but lack endurance in their heart, lungs and leg muscles during timed running events. If you are new to running and have not built up to 3-4 miles in a workout, replace any mile of running with 10 minutes of low-impact cardio activities such as biking, rowing, swimming or using an elliptical machine.
Here is a list of valid options to try on your leg days:
Warm up with squats and easy jogs:
Repeat 5-10 times.
- Jog 100 meters.
- Air squats 5-10 reps
- Mix in stretching as needed (thighs, hips, hamstrings, calves).
Try these options throughout the week or in a single workout as you progress:
1. Running Hills, Bleachers or on Soft Sand or a Stair-Stepper for 10 Minutes
Add 10 squats every two minutes. If you need the nonimpact option, try doing a high-resistance stationary bike or elliptical machine so you must stand up and pedal to keep up with 70-80 rpm. The goal here is to make the effort of running harder.
Read Next: Why Army Special Forces Candidates Should Include Swimming in Their Cardio Training
2. Fast-Paced Running
This workout involves running faster than your goal pace for timed runs, but it is not quite a full sprint. Consider this one in the 80%-90% full-speed zone.
Repeat 10 times.
- Run 200 meters fast.
- Walk easy until the one-minute mark.
Another option is not to do this every minute on the minute (EMOM) but add 5-10 lunges/leg each set instead. If you need the nonimpact version of this workout, you can do it on the bike by going hard and fast for one minute, followed by going easy for one minute.
3. Goal-Pace Running with Squats and Lunges
This workout makes the goal mile pace workout a little more challenging by adding leg calisthenics into each set:
Repeat six times.
- Run 400 miles at goal mile pace.
- Squats 10
- Lunges 5/leg
- Stretch as needed before the next set.
Goal pace refers to setting a target for your next timed run event. For example, suppose you aim to run a six-minute mile for a 1.5-mile timed run, totaling nine minutes, as you are currently just under the 10-minute mark for that event. This is a logical and progressive goal, requiring you to complete 400 meters (one lap around a track) at a pace of 1:30 to achieve that goal pace. Afterward, you “rest” with squats and lunges for six sets.
4. Bike + Run Combo
The “Brick Workout” is a great way to get all the cardio and leg work with half the impact forces. If you’re new to running, consider this option and turn a 40-minute run workout into a 20-minute bike + 20-minute running routine. This workout can vary in intensity from Zone 2 (leisurely pace) to hard intervals at high resistance and involve sprint/easy timed sets for the time allotted.
5. Non-Running Methods to Improve Lungs and Legs
While many methods exist to improve your leg and lung function for endurance events, swimming and/or biking are two of the best, especially if you cannot run. These bike workouts are classics to use when you cannot run. Swimming for conditioning is an excellent option, and if you use fins, you get the added benefit of working the hips and legs more while working the heart and lungs. You can also add squats and lunges at regular intervals for the biking and swim workouts.
These options help you gradually transform into a more effective cardio machine. If you’re considering military service, prioritize running, rucking and swimming. However, remain open to incorporating nonimpact cardio activities, squats, lunges and load-bearing exercises to safely strengthen your heart, lungs, and legs for upcoming professional challenges. Explore more articles in the Military.com Fitness Section on fitness testing, speed building, endurance and other essential fitness components needed in tactical professions.
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