Time to Sweat.

These workouts are designed to increase speed and improve aerobic capacity. They vary in duration and style, so it keeps it interested.

Put a good playlist together and GET YOUR SWEAT ON!!

Workout 1: Advanced Level – 60 minutes


5 minute Jog – Warmup (work on cadence and light feet during this) 

RUN 10 minutes: TEMPO SPEED 

4 minutes jog 

RUN 8 minutes: TEMPO SPEED

3 minutes jog

RUN 6 minutes: TEMPO SPEED 

2 minutes jog 

RUN 4 minutes: TEMPO SPEED

1 minute jog

RUN 2 minutes TEMPO SPEED

2 min walk 

1 minute sprint / 1 min walk – REPEAT X5 

 

 

3 minute cool down

Workout 2: Intermediate Level – 45 minutes


3 min warm-up (super light) 

1 min rest

10 min tempo run (Threshold Pace)

Rest 2 minutes (complete recovery) 

10 minute tempo run

Rest 2 minutes 

10 minute tempo run

Rest 2 minutes 

3 min cool down

1 min rest/walk

Workout 3: Advanced Level – 45 minutes


5 minute jogging

5 minutes tempo speed

4 minutes jogging

4 minutes tempo speed

3 minutes jogging

3 minutes tempo speed

1 minute walk THEN 2 minutes hard as you can 

REPEAT X3

Walk 2 minutes

5 minute cool down

 

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