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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 #5 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. The last minute of every 10 minutes: run 1 min EASY-MOD or MOD. 

9 min HR zone 2 (EASY)

1 min HR zone 3 (EASY-MOD or MOD)

Repeat for the length of the run. 

Run Workout #6 Hills (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:               
10 x 30s MOD-HARD to HARD. RI = 2-4 min Jog / walk EASY

Goal is to make all the 30 sec. efforts the same quality. 

Cool down:       
3-10 min easy jog / walk EASY

Run Workout #7 Tempo  (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


Perform the following for the length of the run:
1 x 6 minutes EASY-MOD
1 x 3 minutes EASY
Repeat for the length of the run. 

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

Run workout #8 SIT (Sprint Interval Training): HARD

3-5 min EASY
3 x 15s accelerations. 

1 min EASY 



3 x 30s MOD-HARD to HARD / RI = 2:30 min EASY

3 x 20s MOD-HARD to HARD / RI = 2:40 min EASY

3 x 10s MOD-HARD to HARD / RI = 2:50 min EASY

Cool down:        
3-5 min EASY

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