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

Strides = Typically part of a warm-up, strides are short efforts for about 20s to open up your gait. About 80-85% effort. 

Accelerations = are efforts that last 20-30 seconds were you accelerate up to 95% of your top speed. You slowly build up to 95% effort over the 20-30s. 

 

Run Workout #16 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 between 85-87. 

Towards the end of the run, if you're feeling 'fresh', you may want to pick up the pace and finish somewhat faster. This will convert your long run into a 3/1 Run. That means you run the first three-fourths of your long run (say the first 12 miles of a 16-miler) at an EASY pace, then do the final one-fourth (4 miles of a 16-miler) at a somewhat faster pace: EASY-MOD to MOD. 

Run Workout #17 Hills (MOD-HARD)

Find a flat area away from traffic that allows you to safely do near-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:               

1 x 3 minutes MOD-HARD
1 x 2 minutes EASY

Repeat for a total of 4-6 intervals. 

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

Run Workout #18 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 EASY walk / jog. 

3 x 15 sec. accelerations

 

Workout:           

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

 

1 x 8 min of tempo running EASY-MOD
1 x 1 min EASY
3 x 30 sec Strides. RI = 30 sec

1 x 10 min of tempo running EASY-MOD
1 x 1 min EASY
3 x 30 sec Strides. RI = 30 sec
 

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

Run workout #19 SIT (Sprint Interval Training): HARD

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

1 min EASY 

 

Workout:           

1 x 20 sec. MOD-HARD to HARD. RI = 40 sec. EASY

Repeat x 3

3 min EASY walking 

Repeat x 3
 

Cool down:        
3-5 min EASY