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 #9 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. Start off slow. Try to run each mile a little bit faster, finishing with your fastest mile. 

Run workout #10 SIT (Sprint Interval Training): HARD

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

1 min EASY 

 

Workout:           

8 x 30 sec (Flat or slightly uphill) MOD-HARD to HARD.
RI = 1-1:30 min walking or EASY running
 

Cool down:        
3-5 min EASY

Run Workout #11 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

 

Workout:           
Run tempo for 20-30 minutes EASY-MOD
 

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