Workout of the Week: 113 – What Doesn’t Kill You … Pt.1

What doesn’t kill us makes us stronger … right?! Well, this series of workouts will definitely test out that theory as we work our way up to an epic running-meets-calisthenics workout challenge in three weeks’ time.


What doesn’t kill you … Pt. 1
5 sets of:
[20 squats, 10 press ups, 5 burpees
2mins @ your 5k race effort]

2-3mins jog or active recoveries

Terrain: Flat measurable path or running track

The beauty of combining calisthenics exercises like bodyweight squats, press ups and especially burpees to running is that we can crank up the intensity of the workout without overly stressing our running muscles and tendons.

This session is designed to whet your appetite for this sort of session. Next week we will step it up a little, and then the following week will be a non-stop workout challenge with no recoveries, aiming for a certain time.


Strength work, even if it doesn’t involve weights, is often over-looked by runners. It’s a great way to build power, stability, coordination and overall athleticism—which should all improve your running in the long run (excuse the pun!).


Be sure that you dial in good technique with the exercises. The first two weeks of doing this session is not raced or timed because I want you to take all the time you need to get your technique sorted before your dial up the intensity.

This is a video I did for school kids during lockdown, but it will be useful for all adults as well for getting the basics of the press up and squat (apologies, there are no burpees in here):

Are you keen for the No Treats Till Christmas Challenge? It starts 25 November. Check out details here