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 #12 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. 

Once you are warmed-up, settle into an EASY pace for the majority of the run. With 2 miles to go, run a faster mile (MOD), and finish with a slow EASY mile cool down. 

Run Workout #13 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

 

Workout:               

1 x 3 minutes MOD-HARD to HARD                                           
EASY jogging to allow HR to drop. Once you feel like your HR / Breathing rate is returned to what you would experience when running easy, it’s time to perform another interval.

Repeat for a total of 4-6 intervals. 

 

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

Run Workout #14 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:           

1 x 3 min of tempo running EASY-MOD 
1 x 1 min EASY
2 x 30 sec Strides. RI = 30 sec

 

1 x 4 min of tempo running EASY-MOD
1 x 1 min EASY
2 x 30 sec Strides. RI = 30 sec

1 x 5 min of tempo running EASY-MOD
1 x 1 min EASY
2 x 30 sec Strides. RI = 30 sec

 

1 x 6 min of tempo running EASY-MOD                                
1 x 1 min EASY
32x 30 sec Strides. RI = 30 sec
 

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

Run workout #15 SIT (Sprint Interval Training): HARD

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

1 min EASY 

 

Workout:           

10 x 20 sec (Flat or slightly uphill) MOD-HARD to HARD. RI = 2 min walking or EASY running
 

Cool down:        
3-5 min EASY