Total Body Run Workout for ALL Levels

I really love to run.  There is something calming to me about going out, enjoying some fresh air, letting your mind wander and pounding the pavement.  Whether I am all alone, with friends or pushing my munchkins in the BOB, I truly enjoy running.  Running is where my fitness journey began.  I know this is not the case for everyone.  Some people get bored running and for some going for a long time is just not possible.  This workout is one for every one: runner or not, and with or without a stroller.

Whether you are a seasoned runner training for a PR, getting back into running after a couple of months off, or just beginning your journey, I have an option for you.  All you have to do is lace up your shoes, grab a watch or download a running app on your phone and head out the door (or you could do this on a treadmill too if you prefer).

I completed the advanced workout in just under 48 minutes and was dripping with sweat when I finished- it felt awesome!  My goal was to increase my pace from my first 2.5 miles to my second and that I did.  I ran the first 2.5 miles at an 8:21 pace and the second at a 7:58 pace.  I am gearing up to begin my half marathon training plan and this was the perfect distance for me.

Bored with your regular runs? Try out this running workout that incorporates body weight exercises to increase your strength and speed.

When you are doing the advanced workout, make it your goal to increase your pace each mile and really take that last half mile each time and give it all you have.  Leave nothing else left on the concrete.

Also if you are new to the world of spiderman burpees, instead of letting your chest and belly touch the ground you go out to a plank position.  When you are in that plank position, you bring your knees to your elbows (4x) and then bring yourself back up and jump on the top.

The intermediate version of this workout also gets to try the awesome spiderman burpees.  The intermediate workout is a good workout for those that haven’t built their mileage up just yet, or someone that is just getting back into running.

Bored with your regular runs? Try out this running workout that incorporates body weight exercises to increase your strength and speed.

What I really like about the intermediate version is that you can modify it for YOU.  The 10 minutes that you will be running can be fast, moderate pace, or a jog.  You can even throw some intervals in there and do one minute jog with 30 seconds fast.  Whatever you do, get uncomfortable and make it count.

This workout is for everyone… even if you are new to running, participating in the couch to 5k program or want to like to exercise but don’t love to run.

New to running? Does running for long periods of time make you bored? Try this workout that incorporates running or walking and body weight strength exercises. You will feel a total body burn after this.

In this workout, you have many options for your 5 or 6 minutes of running or walking.  You can do just that you can jog and then jog faster or you can walk and then jog.  Do what works for you!  Instead of the burpees in this workout, you will complete inchworms which can be found in this video.

There you have it, three progressions for a Total Body Run workout.  Lace up your shoes and get out there, I promise you will not regret it.  After all, the only workout you ever regretted was the one you didn’t do.

Your turn- complete the workout!
Come back and tell me how you did in the comments below.


  1. Artney @ My Pretty Brown says

    I love that these are workouts for all levels! You can also use one of the other levels on days you want to get an extra workout in. I may try out one of these tonight for my second workout!

  2. Wendy@Taking the Long Way Home says

    Looks like a great workout! I think I do spiderman burpees normally. I’m too lazy to go all the way down to the ground..

  3. Nic says

    Ooo! This is a tough one and I LOVE IT! Great workout and thank you for sharing…I am going to try this workout next week. Nic

  4. Coach Henness says

    Love incorporating bodyweight exercises in to my runs. Legs would kill after all those squats/lunges!

  5. courtney @ eat pray run dc says

    this is an awesome workout for runners or folks looking to get into running! thanks for sharing.

  6. GiselleR @ Diary of an ExSloth says

    Great workout! Definitely giving this a try the next time I’m looking for a no equipment workout

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