Cardio Strategies (Contest #3)

For the following workout programs, Monday (or day 1 of your week) is a rest day.

•Week 9: June 6 thru 12

Tuesday – 5-10 minute trotting warm up, then run 3 x 1600 meter repeats at 5K pace. Jog for 800 meters between repeats. Cool down with 800 meters of jogging. If you are having trouble maintaining your pace, increase the distance of your recovery jogs. Wednesday – Run 5 miles at an easy pace. Try a sprint at the end for 1-3 minutes. Thursday – 5-10 minute trotting warm up. Run 3 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 at an easy pace for 400 meters between the three repeats. Cool down with 800 meters at an easy pace. Friday – Run 5 miles at an easy pace. Try a sprint at the end for 1-3 minutes. Saturday – Run 5 miles at an easy pace. Sunday –Run 5000 meters at 10K pace or 15 seconds per mile slower than 5K pace.

•Week 10: June 13 thru 19

Tuesday – 5-10 minute trotting warm up, then run 2 x 1200 meter repeats at 5 seconds per mile faster than 5K pace. Recover between repeats with 400 meters of easy running. Cool down with 800 meters of easy running. Wednesday – Run 5 miles at an easy pace. Try a 2-4 minute sprint at the end. Thursday – 5-10 minute trotting warm up. Run 3 x 400/800 meter supersets and one mile at 5K pace. 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 distances. Recover between the three sets with 400 meters at an easy pace. Run 400 meters at an easy pace and then run 1 mile at 5K pace. Cool down with 800 meters at an easy pace. Friday – Run 5 miles at an easy pace. Try a sprint at the end for 1-3 minutes. Saturday – Run 5 miles at an easy pace. Try a 2-4 minute sprint at the end. Sunday –6 miles. Run the first 5 miles at an easy pace, then speed up to 5K pace for the last mile. Cool down with 800 meters at an easy pace.

•Week 11: June 20 thru 26

Tuesday - 5-10 minute trotting warm up, then run 3 x 1600 meter repeats at 5K pace. Jog for 400 meters between repeats. Jog for 800 meters to cool down. Wednesday – Run 5 miles at an easy pace. Try a 3-5 minute sprint at the end. Thursday - 5-10 minute trotting warm up, then run 2 x 400/800/400 super sets. Run 400 meters at 20 seconds per mile faster than 5K pace, 800 meters at 5K pace and 400 meters at 20 seconds per mile faster than 5K pace. Recover between the two sets with 800 meters at an easy pace. Friday - Run 5 miles at an easy pace with a 2-4 minute sprint. Saturday - Run 5 miles at an easy pace with a 2-4 minute sprint. Sunday - 5-10 minute trotting warm up, then run 6 miles at 30 seconds per mile slower than your 10K pace or 45 seconds per mile slower than 5K pace.

•Week 12: June 27 thru July 3

Tuesday - 5-10 minute trotting warm up, then run 4 x 800 meter repeats at 5 seconds per mile faster than 5K pace, jog for 200 meters between repeats. Then, run 2 x 400 meter repeats at 15 seconds per mile faster than 5K pace. Jog for 200 meters between repeats. The, run 4 x 200 meter repeats at full, but controlled pace. Jog for 100 meters between repeats. Jog for 400 meters between each of the three sets. Cool down with 800 meters of jogging. Wednesday - Run 5 miles at an easy pace. Try a 3-5 minute sprint at the end. Thursday - Run 2 x 1200 meter repeats at 5K pace. Run 200 meters at an easy pace between the repeats. Cool down with 800 meters at an easy pace. Friday - Run 3 miles at an easy pace with a 2-4 minute sprint at the end. Saturday - Rest. Sunday or Monday: Timed run. GOOD LUCK!

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