Guidelines:

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. 


Warm up:          

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

 

Set 1:               
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

 

Cool down:       
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. 

 

Warm up:          
5-10 minute walk / jog. 

3 x 15 sec. accelerations

 

Workout:           
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. 
 

Cool down:        
3-10 min easy jogging / walking. 

Run SIT #1 (Sprint Interval Training): HARD

Warm-up:          
3-5 min EASY
3 x 15s accelerations. 

1 min EASY 

 

Workout:           
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

Repeat
 

Cool down:        
3-5 min EASY