Here's a Fun Leg Day and Run Routine

A Marine participates in a 200-meter swim event during the Lander Trials on Camp Foster, Okinawa, Japan.
U.S. Marine Corps Cpl. Benjamin Nutting, an airborne and air delivery specialist with Alpha Company, 3d Landing Support Battalion, Combat Logistics Regiment 3, 3d Marine Logistics Group, participates in a 200-meter swim event during the Lander Trials on Camp Foster, Okinawa, Japan, Oct. 4, 2021. (Lance Cpl. Courtney A. Robertson/U.S. Marine Corps photo)

Two things get tired when you run -- your lungs and legs. Working both while focusing on more muscle stamina will help with those longer timed runs or rucks.

Here is a good running/leg stamina/muscle endurance workout for you to mix into your leg day routine when in a running cycle:

Warmup five minutes/stretch legs (bike/jog/elliptical -- your choice)

Run 20 minutes fast; how far do you get?

Then do the squat/run interval pyramid

Run 100 meters fast

  • One squat, run 100 meters
  • Two squats, run 100 meters
  • Three squats, run 100 meters
  • Keep going up to 10, then continue back down the pyramid to one. This is a total of 100 squats, mixed with 1,900 meters of running at a faster than jogging pace.

Swim -- warmup 500 meters with no fins. This is a good way to make any future 500-meter or 500-yard swim test "just another warmup."

Swim with fins nonstop for max distance or ruck for 30 minutes. How far do you get?

Then swim for 30 minutes.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to

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