Lunge to kilometre
Practice moving from stations into controlled running without losing technique.
About 60 minutes, including preparation and an easy finish.
Warm up
5–10 minutes easy walking or jogging, then light rehearsal of the first station. Interval sessions also include 2–3 relaxed strides.
Your session
For rounds and rehearsals, follow the sequence described in each dose. Rest is included in the prescription. RPE is effort out of 10: easy 3–4, controlled hard 6–7.
- Sandbag walking lunge3 rounds: 20 m light to moderate
Leg endurance
- Hybrid running practiceEach round: 1 km at RPE 6; rest 2 min
Running after lunges
Make it fit your starting point
Reduce repetitions or distance by 25–50% and use lighter loads. Keep the same movement quality.
Choose loads you can control. End the work block if technique deteriorates; do not force repetitions through pain.
Finish and recover
Finish with 5 easy minutes. Record pace or load, effort and whether technique stayed consistent.
Keep easy days between demanding sessions; use complete rest when recovery is poor.
Original Strong Table training education. Illustrative AI-generated imagery is not a step-by-step technique demonstration. Read the evidence and current race standards.