Cardio Strategies (Contest #3)

This contest involves a 5K run. Gina will time your starting run and your final run on a treadmill or at a local track (to eliminate hills and make measuring distance simple). The key to this contest is to avoid overtraining and to peak for the final timed run. For the following workout programs, if there is no workout listed the day is a rest day. You may cross-train using another activity if your body needs a break from running.

•Week 5: Monday, May 9 thru Monday, May 15

Tuesday – 5-10 minute trotting warm up, then run 6 x hill repeats. Find a hill that is fairly steep and at least 100 meters in length. Run up the hill at a pace that feels like 5K pace. Run 20 meters past the top of the hill and jog back down. Repeat this 6 times. Wednesday – Run 3-4 miles easy. Try a sprint at the end for 1-3 minutes. Thursday – 5-10 minute trotting warm up. Run 4 x 800 meter repeats at 5 seconds per mile faster than 5K pace. Run at an easy pace for 400 meters between the repeats. Cool down with 800 meters at an easy pace. Saturday – Run 3-4 miles easy. Try a sprint at the end for 1-3 minutes. Sunday – 5-10 minute trotting warm up, then run 6 miles 45 seconds per mile slower than 5K pace.

•Week 6: Monday, May 16 thru Monday, May 22

Tuesday – 5-10 minute trotting warm up, then run 2 x 1200 meter repeats at 5K pace. Jog for 800 meters between repeats. Cool down with 800 meters of jogging. Wednesday – Run 4 miles easy. Try a 2-4 minute sprint at the end. Thursday – 5-10 minute trotting warm up. Run 6 x 400 meter repeats at 15 seconds per mile faster than 5K pace. Jog for 200 meters between repeats. Cool down with 800 meters of jogging. Saturday – Run 4 miles easy. Try a 2-4 minute sprint at the end. Sunday – 5-10 minute trotting warm up, then run 15 seconds per mile slower than 5K pace. Cool down with running 1 mile at an easy pace.

•Week 7: Monday, May 23 thru Monday, May 29

Tuesday - 5-10 minute trotting warm up, then run 2 x 1600 meter repeats at 5K pace. Jog 800 meters between repeats. Cool down with 800 meters of easy running. Wednesday - Run 4-5 miles easy. Try a 3-5 minute sprint at the end. Thursday - 5-10 minute trotting warm up, then run 2 x 400/800 meter supersets. Run 400 meters at 20 seconds per mile faster than 5K pace, then slow down to 5K pace for 800 meters. Do not rest between the two distances. Run easy for 400 meters between the two sets. Run one mile at an easy pace to cool down. Saturday - Run 4 miles easy with a 2-4 minute sprint. Sunday - 5-10 minute trotting warm up, then run 2 x 2400 meter repeats at 15 seconds per mile slower than 5K pace. Run easy for 800 meters between repeats. Cool down with 800 meters of easy running.

•Week 8: Monday, May 30 thru Monday, June 5

Tuesday - 5-10 minute trotting warm up, then run 3 x 1200 meter repeats at 5K pace. Recover between the 3 repeats with 800 meters at an easy pace. After the last 1200 meter repeat, run 800 meters at 5 seconds per mile faster than 5K pace. Do not rest between the last 1200 meter repeat and the 800 meters. Cool down with 800 meters at an easy pace. Wednesday - Run 4 miles easy. Try a 3-5 minute sprint at the end. Thursday - 5-10 minute trotting warm up, then run for 20 minutes alternating between 30 seconds at 20 seconds per mile faster than 5K pace and 30 seconds at an easy pace. Cool down with 1 mile at an easy pace. Saturday - Run 5 miles easy. Try a 3-5 minute sprint at the end. Sunday - 5-10 minute trotting warm up, then run 6 miles at 45 seconds per mile slower than 5K pace.

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