What SA1NT Run Club is
SA1NT Run Club starts in the new year. It is a hybrid session: running and strength work in the same workout, rather than a run with a few exercises tacked on at the end.
The plan is not one club in one city. The goal is SA1NT Run Clubs across the UK, all running the same session, so wherever you join you get the same workout to the same standard.
Circuit A is that session. Everything below is the format clubs will follow.
Workout overview
Circuit A takes approximately 43 minutes to complete. It alternates between 2 minutes of running and 50 seconds of strength training. It is designed to develop cardiovascular fitness, muscular endurance, core strength, and upper- and lower-body strength for running.
Training goals
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Improve cardiovascular fitness. Develop aerobic capacity, VO2max and the ability to tolerate higher levels of lactate.
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Improve muscular endurance. Build the muscular endurance required to maintain strength and movement quality while running under fatigue.
Running intensity
Target intensity is around LT1. As a general guide, aim for approximately 70 to 85% of maximum heart rate. Run slightly faster than an easy jog, at an intensity that feels controlled: not too hard, but not too easy.
Workout format
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Run, 2 minutes. Run approximately 400 metres, adjusted to your individual running ability. Run out and back for a total of 2 minutes. This allows runners of different abilities to return at approximately the same time and begin the next exercise together.
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Strength exercise, 50 seconds. Complete the target repetitions within 50 seconds. Except for the power-based movements, perform each exercise with control and minimise the use of momentum to maximise the strength-training stimulus.
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Reset, 10 seconds. After completing the exercise, use the 10 second reset to return to the running start position. Everyone then starts the next run together.
Cycle and rest structure
Each cycle is a 2 minute run, a 50 second exercise and a 10 second reset. After completing a full set of exercises, rest for 60 seconds for water and recovery.
Circuit A
| Focus |
Set 1 |
Set 2 |
| Glutes |
Glute Bridge, 20 reps |
Single-Leg Glute Bridge, 10 reps each side |
| Upper Body Push |
Push-Ups, 20 reps |
Bench Tricep Dips, 20 reps |
| Power |
Mountain Climbers, 70 total |
Burpees, 11 reps |
| Adductors |
Single-Leg Bench Squat, 10 reps each side |
Walking Lunges, 20 steps total |
| Back |
I & T Back Raises, 10 reps each |
Y & W Back Raises, 10 reps each |
| Core |
Plank, 50 seconds |
Twists, 25 reps |
| Upper Body Pull |
Pull-Ups / Inverted Rows, 50 seconds |
Pull-Ups / Inverted Rows, 50 seconds |
Register your interest
SA1NT Run Club starts in the new year. Leave your email and we will let you know when clubs and dates are confirmed. Tell us where you are and we will use it to decide where to launch first.
Thanks. You are on the list. We will email you as soon as dates and locations are confirmed.
More about SA1NT Run Club
SA1NT Run Club: Circuit A
What SA1NT Run Club is
SA1NT Run Club starts in the new year. It is a hybrid session: running and strength work in the same workout, rather than a run with a few exercises tacked on at the end.
The plan is not one club in one city. The goal is SA1NT Run Clubs across the UK, all running the same session, so wherever you join you get the same workout to the same standard.
Circuit A is that session. Everything below is the format clubs will follow.
Workout overview
Circuit A takes approximately 43 minutes to complete. It alternates between 2 minutes of running and 50 seconds of strength training. It is designed to develop cardiovascular fitness, muscular endurance, core strength, and upper- and lower-body strength for running.
Training goals
Running intensity
Target intensity is around LT1. As a general guide, aim for approximately 70 to 85% of maximum heart rate. Run slightly faster than an easy jog, at an intensity that feels controlled: not too hard, but not too easy.
Workout format
Cycle and rest structure
Each cycle is a 2 minute run, a 50 second exercise and a 10 second reset. After completing a full set of exercises, rest for 60 seconds for water and recovery.
Circuit A
Register your interest
SA1NT Run Club starts in the new year. Leave your email and we will let you know when clubs and dates are confirmed. Tell us where you are and we will use it to decide where to launch first.
More about SA1NT Run Club