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