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#WorkoutWednesday: Runner’s Plyometric Workout

Happy Wednesday everyone!

I have a rare day off of work today on this cold, rainy, dreary Wednesday and I was so excited to have a day off to enjoy some outdoor time by myself, and was planning to take my camera out for a lovely fall hike, but alas, the weather has other plans for me. As I sit here enjoying my morning coffee in silence while the kids are at school I’m coming up with plan B for my day.  

autumn rain

What to do? What to do?  Shall I clean the house? Go shopping? Sit here and write blog posts?

Oh wait, I know! It’s Wild Workout Wednesday with Annmarie from The Fit Foodie Mama, Angelena Marie from Angelena Marie: Happy, Healthy & Balanced, Michelle at Fruition Fitness and Nicole from Fitful Focus.  While I do workout on Wednesdays, I rarely have the time to write-up my workouts to share with you, but today is different, I have ALL DAY so I thought I’d share with a workout I like to do here at home.  Besides, there’s nothing quite like a good heart pumping workout to make you feel better, especially on a yucky fall day.

This is a plyometric workout that I like to do that’s great for runners and for other endurance athletes.  

What are plyometrics?

A plyometric movement is a quick, powerful move that starts with an eccentric (muscle lengthening) action and is immediately followed by a concentric (muscle shortening) action. Performing plyometric movements increases muscular power, which translates to higher jumps and faster sprint times.

Back when Mike Meadows was my trainer, he would occasionally put me through a similar workout, though he would add in medicine ball standing long jumps etc.  I loved the workouts because I felt like I was getting a cardio and strength workout all in one.  They were very challenging.  

I’ll start with a 5 minute warm up walking up and down the stairs, then do three circuits of the exercises below.  Each movement will be done for 1 minute, with a 30 second rest between movements.  I’ve set up the Gymboss App on my phone as a timer to beep for each work and rest interval:

Gymboss set up for Plyometric Intervals

Here’s the workout I’m going to do today:

Plyometric workout for runners


[easy-tweet tweet=”Stuck inside? Here’s a great plyomteric workout that will get your heart pumping!” user=”salads4lunch” hashtags=”runchat” template=”light”]

I’ll update this post with a sweaty selfie once my workout is done.  Have a great day everyone and I hope you enjoy the workout!

EDIT: As promised, here are the sweaty pics of me doing today’s workout. I love those skater jumps!


Question: What’s your favourite rainy day workout?



Thursday 9th of March 2023

I found this blog post to be a game-changer for my running routine. The plyometric exercises offered in the workout have not only improved my running performance but have also added variety and fun to my training sessions.

Christy@ My Dirt Road Anthem

Thursday 29th of October 2015

I love any kind of HIIT type workouts, especially bodyweight, with a few burpees :)

Deborah @ Confessions of a Mother Runner

Wednesday 28th of October 2015

I love the lunges with the front kicks and the glute bridges. If it's too rainy to run outside I will go to spin class. Hope your day is not a total bust!

Beverley @ sweaty&fit

Wednesday 28th of October 2015

This rain is the worstttt!! I asked my co-worker if the sun even rose today because i am convinced IT DID NOT! Todays workout calls for a fun HIIT circuit. My legs are still sore from Monday but i'll probably incorporate a few of those exercises above into it. Thanks!!


Wednesday 28th of October 2015

No problem, have a great workout & I hope the sun comes out soon!

Nicole @ Fitful Focus

Wednesday 28th of October 2015

Great rainy day workout! I love plyometrics :)


Wednesday 28th of October 2015

Thanks Nicole!

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