3 Treadmill & 3 Outdoor Runs for this month 

Outdoor Runs:


Beginner:

30 minutes🏃🏼‍♀️:

(REPEAT x3) –>Walk 2 minutes/ Run 3

(REPEAT x5) –>Walk 1 minute/TEMPO* speed 2 minutes


Intermediate:

40 minutes🏃🏼‍♀️:

Warmup: Jog 5 minutes/Walk 2 minute

(REPEAT x5)–> Run 2 minutes at a tempo speed and then recover jog for 2 minutes ( DON’T WALK!). This is called N active recovery interval.

Walk 2 minutes

(REPEAT x5)–> walk 1 min/max burnout 1 minute RUN


Advanced: “Track Cocktail”

Over 60 minutes for most🏃🏼‍♀️:

Light warmup jog for 5 minutes THEN:

Run 1600 meters (9 minutes) -3 min walk, Run 1200 (7:30), 3 minute walk, Run 1000 meters (6:30), 3 minute walk, Run 800 meters (4 minutes), Run 800 meters (4 minutes), Run 400 meters (2:30), Run 400 meters (2:30), 200 meters (1:00), cool down 5 minutes – total distance: about 5 miles.

*For this workout, you can go for exact distance and wait until the rest period is over (you will just have a longer rest), or you can go for time, in which case you will run for the allotted time per distance, at an appropriate pace for that distance.

Treadmill Runs:


Beginner:

16 minutes🏃🏼‍♀️:

Walk 1 minute at 3.0

Run 2 minutes at 4.8

Run 1 minute at 5.2, 5.3, 5.4, 5.5, 5.6

REPEAT X4


Intermediate:

26 minutes🏃🏼‍♀️:

1 minute at 3.0

2 minute at 5.5

1 minute at 6.0, 6.2, 6.4

2 minute at 5.0, 5.2, 5.4

Repeat X3 (18 minutes)

Walk 1 minute at 3.0

1 minute at 6.0

1 minute at 3.0

2 minutes at 6.0

1 minute at 3.0

2 minute at 6.5


Advanced:

About 50 minutes🏃🏼‍♀️:

Warmup 5.0 for 2 minute/ Walk 1 minute

THEN

(Repeat X4)–> Run 6 minutes/jog 2 (24 minutes)

Run speed: 8.0,8.2,8.4,8.6/jog speed 5.0 each time

THEN –>Walk 2 minutes

(Repeat x4)–>Run 4 400 meter repeats with a 60 second walk in between

Run speed: 9.5 and above

 

 

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