If you want to be a faster runner, adding strength training that targets your hips, core, quads and hamstrings can certainly help get you there. However, mixing in some agility moves, specifically moves that allow you to function across all planes of motion, is also necessary for overall improvement. This workout combines everything you need to get faster into one 20-minute cardio blast. Having access to a track and a place to hang your TRX is optimal. If you don't, look for a spot to hang your TRX and a nearby flat area that's large enough to complete 400 yards of sprints. Parks, baseball diamonds and boardwalks are all good options. To complete this circuit, you will do each move for one minute and then immediately take off on a 400-yard (1/4 mile) all-out sprint. You get a full minute of rest before heading on to the next exercise, so make those sprints count. This circuit can be repeated as necessary if you have more than 20 minutes to spare.
Alternating Squat, Squat-Jump on TRX (1 minute)1 of 6
Start facing your TRX anchor (your straps should be at mid-length) with your elbows directly in line with your hips. Squat down, hold for one count, and exhale as you lift back to the starting position. Now, squat, hold for one count, and jump up before you return to the starting position. Continue this sequence of one squat and one jump for a minute. Remember to engage your core the entire time and keep your weight in your heels as you press up. Make an effort to land soft to engage all the appropriate muscles. 400-yard sprint and rest one minute
TRX Runner's Start With a Hop (30 seconds/leg)2 of 6
Start facing away from your TRX anchor (your straps should be "length long" or 3 inches to 4 inches off the ground). Hold the handles underneath your armpits and walk back until you are at a 45-degree angle, rising up onto the balls of your feet. Take one step forward with your right leg. Engaging your core and trying to drive through your hip, jump back into a one-legged squat and drive up with the left knee toward your chest as your hop forward. Don't focus on the size of the jump, but rather the power and force you're exerting through the motion. Continue this for 30 seconds and then switch legs and repeat for another 30 seconds. 400-yard sprint and rest one minute
TRX Lunge With Knee-up (30-seconds/leg)3 of 6
Start facing away from your TRX anchor (your strap should be adjusted so your handles are at knee height), with the cradles looped together to form one foot cradle (see photo). Place one foot in the cradle and hop forward about 4 to 5 feet. Bending your front knee—being careful that your knee is not in front of your toes—lower down into a lunge position, inhale for one count, and exhale sharply as you lift back up and pull your suspended knee up toward your chest. Continue this for 30 seconds and then switch feet. Focus on driving the movement up from your hips and core and keep your glutes and hamstrings engaged through the entire movement. 400-yard sprint and rest one minute
Lateral One-Legged Squat With Knee-up (30 seconds/side)4 of 6
Keeping handles looped together and at the same length, stand parallel to your TRX anchor. Place the foot closest to the TRX in the foot cradles and then hop to the side until you are in a side-lunge beginning position. Lower down into a lateral, one-legged squat, inhale for one count, and exhale sharply as you lift back up and pull your suspended knee up toward your chest. Continue this for 30 seconds and then switch feet. Focus on driving the movement up from your hips and core and keep your glutes and hamstrings engaged through the entire movement. 400-yard sprint and rest one minute.
Side Hops Using a Cone or Gym Bag (1 minute)5 of 6
Place a small safety cone, gym bag (or any other stable object between 6 and 9 inches tall on a stable surface and stand directly to the side of it. Using both feet at the same time, side-hop like a bunny over the object. Continue for one minute. It's harder than it looks to keep your feet together when you do this, especially as you get tired. It's lateral moves like these that will build agility and strength. Once you're comfortable with this move, try doing it while holding both of your arms over your head to engage your core. 400-yard sprint and cool down jog.