Cardio Workouts

*These are all treadmill workouts, but can be applied to outdoor running with the help of a GPS APP that tracks your speed and distance. I recommend MapMyRun or RunKeeper, both of which are free.
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Good 45-55 Minute Workout:
JOG 400 meters (distance=.25 on a treadmill)
Then
RUN 1200 meters (distance = .75 on a treadmill)
Until you reach 6 miles or whatever distance over 2 miles you choose to do

2-Minute interval Run for 30 Minutes
Example:
2 min @ 5.0
2 min @ 6.0
2 min @ 7.0
2 min @ 5.0
2 min @ 6.0
2 min @ 7.0…. Repeat until you reach 30 minutes

10…1 Run 
10 Minute run then walk 1 minute
9 minute run then walk 1 minute.. Repeat until you reach 1.
Increase your speed by 2.0 each increment. 

1-Mile Decrease Run 
Run distance 1.0, then walk 1 minute
Run distance 9.0 then walk 1 minute
Run distance 8.0 then walk 1 minute… repeat until you reach distance .10 (increase your speed each time)

2-Mile Challenge
Jog 2 minutes and sprint 1 until you reach 2 miles
Example:
Jog @ 5.0 for 2 minutes
Sprint @ 8.0 for 1 minute
Jog @ 5.0 for 2 minutes 
Sprint @ 8.2 for 1 minute 

10 200 M Sprints:
This is a good cardio workout to do after you lift. On a treadmill, a 200m sprint is about 1.3 distance.
Sprint a 200, walk 30 seconds, repeat.

Interval Workout:
1200 M Run (.75 distance on treadmill)
100 crunches 
1000 M Run (.63 on treadmill) 
80 crunches 
800 M Run (.50 on treadmill) 
60 crunches 
400 M Run (.25 on treadmill) 
40 crunches 
200 M Run (.13 on treadmill) 
20 crunches 

30-Minute Tempo Interval
2 minute jog
1 min sprint
Repeat until reaching 30 minutes

40-minute 800meter increase 
Start at a light speed and increase the speed 1 or 2 levels each .50 (distance) reached.
Do this until you reach 40 minutes

50-minute Mile Repeats 
Run 1 mile and walk 2 minutes- repeat until reaching 50 minutes
* The goal with this one is to increase the miles you obtain in that 50 minutes each time you do this workout. Your goal is to reach 4 miles within 50 minutes.

 
“.25 Mountain Climb”
For this workout, you will increase your speed every .25 meters (400M) until you reach 4 Miles.
Increase at: 
.25, .50, .75, 1.0, 1.25, 1.50, 1.75, 2.00, 2.25, 2.50, 2.75, 3.0, 3.25, 3.50, 3.75 

 “21-Minute Tempo”
For this workout, you will do a light run for 2 minutes, and a fast pace for 1 minute until you reach 21 minutes.
Example: 
2 minutes- 6.0 
1 minute- 9.0 
*should be a 3.0 difference 

“Track Interval Cocktail”
For this workout, you will run the following distances and walk during their coinciding rest times. Please remember to increase your speed as the distance decreases!
1200 Meters (distance .75)
Walk 3 minutes
400 Meters (distance 25)
Walk 1 minute 
1000 Meters (distance .63)
Walk 2 minutes 
200 Meters (distance .13)
Walk 30 seconds
400 Meters
Walk 1 minute 
200 Meters
Walk 30 seconds
1200 Meters
Walk 3 minutes

“3 Mile Mix up”
Run 1 mile at 5.0
100 Sit ups/ 100 Air Squats
Run 1 mile at 6.0
50 Sit ups/ 50 Air Squats
Run 1 mile at 7.0
25 Sit ups/ 25 Air Squats 

 “800 Meter Magic”
Part 1:
  • 60 sec sit ups & 60 second crunches X3
  • three sets: situps and crunches are back to back and that is 1 set – rest 30 seconds between sets) 

Part 2: 800m Run (example speed on a treadmill: 6.0), Rest 90 seconds, 800m Run (example speed on a treadmill: 6.3), Rest 90 Seconds, 800m Run (example speed on a treadmill: 6.6), Rest 90 Seconds,  800m Run (example speed on a treadmill: 6.9)

*If you are on a track, an 800m run is two laps. If you are on a treadmill, the distance should equal (.50)* 

Part 3:

  • 60 sec sit ups/60 second crunches X3
  • (three sets: situps and crunches are back to back and that is 1 set – rest 30 seconds between sets) 

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