In this is a short video, you can see the simplicity of one of Eliud Kipchoge’s Step Up Shuffle workouts. I’m not certain all that his 1 hour workout entails. They indicate rhythmic dancing & step-ups. One challenge for most would be overcoming the boredom of such a routine. However, I often remind those that I coach that it’s the little things that ultimately will help you achieve your goals.
It’s also notable that Kipchoge’s workout includes 45 minutes of strength training with light weights. His belief is to get stronger with high repetitions. For me, this means dumbbells or kettlebells where you can do the exercise for 50-60 seconds without stopping. It’s not about how much weight you can lift, it should be more about executing the exercises in controlled manner for a prolonged period.
There’s tons of videos of bodyweight/circuit training. Here’s a tough dumbbell workout that I posted last month. The key is to start slow (15 minutes with bodyweight exercises) and increase the time & intensity of your workouts as you get stronger. I think of these conditioning/strength workouts as a way to “injury proof” your body.