SIT (Sprint Interval Training). Use these workouts when you don't have time to do a full run workout. Great to do after a strength workout when you are already warmed up.
RI = Rest Interval
Run Workout #1 Long Steady Distance (LSD) (EASY-MOD)
Run for the prescribed amount of time staying aerobic (EASY to EASY-MOD) and running with a steady cadence of 85-87. The goal is to run each mile consistently.
Run Workout #2 Intervals (MOD-HARD)
Find a flat area away from traffic that allows you to safely do max efforts.
5-10 minutes easy jogging
3 x 30s strides. RI = 1 min jog or walk
3 x 30s accelerations. RI = 1 min jog or walk
3 x 15s near-max sprints. RI = 1 min jog or walk
5 x 45s MOD-HARD to HARD. RI = 45s Jog / walk EASY
Recovery= 5 min jog /walk EASY
Repeat for a total of 3 times through
3-10 min easy jog / walk EASY
Run Workout #2 Tempo (EASY-MOD)
A tempo run is a continuous run with some build-ups to your 10-K race pace Focus on a cadence of 90 and locking in a steady rhythm.
5-10 minute walk / jog.
3 x 15 sec. accelerations
Perform the following for the length of the run:
1 x 5 minutes EASY-MOD
1 x 5 minutes EASY
Repeat for the length of the run.
3-10 min easy jogging / walking.
Run SIT #1 (Sprint Interval Training): HARD
3-5 min EASY
3 x 15s accelerations.
1 min EASY
15 sec. MOD-HARD to HARD / 3 min EASY
20 sec. MOD-HARD to HARD / 3 min EASY
25 sec. MOD-HARD to HARD / 3 min EASY
30 sec. MOD-HARD to HARD / 3 min EASY
3-5 min EASY