Category: Conditioning 
The kettlebell can work for just about every purpose. In the case of a recovery/low-intensity conditioning training session, use a combination of kettlebell work and tempo running.
Here are two easy-to-follow programs—one for a 10km distance goal and one for a 10-mile distance—that will improve your aerobic ability drastically without compromising strength days.
Run. Shadow box. At intervals you have set for yourself. Here and there do both pistols and push-ups. No rest at all and just a couple of reps. This is StrongFirst roadwork.
Hard style kettlebell training is highly foolproof. Americans are notoriously poor at following instructions, yet the Russian kettlebell delivers conditioning without fail.
