Warm-Up
Run 800 Meters @ 50%
Followed by…
One set of:
CFG General Class Warm-up
Followed by…
Three sets of:
100 Meter Striders
A strider is where you increase your speed approximately every 20 meters until you reach approximately 85-90%. (Start with a slow jog then increase your speed every 20m)
Session One
VO2 Max
Beginner
Complete as many sprints as possible in 20 minutes of:
300 Meter Sprints @ 70-80% of your Max Heart Rate .
Walk 100 Meters
Keep these within 3 seconds of each other, if your pace drops walk slower in between sprints
Intermediate
Complete as many sprints as possible in 25 minutes of:
300 Meter Sprints @ 75-85% of your Max Heart Rate .
Walk 100 Meters
Keep these within 3 seconds of each other, if your pace drops walk slower in between sprints
Advanced
Complete as many sprints as possible in 30 minutes of:
300 Meter Sprints @ 80-90% of your Max Heart Rate .
Walk 100 Meters
Keep these within 3 seconds of each other, if your pace drops walk slower in between
Session Two
Aerobic Threshold Workout- Mandatory!!!
Beginner/Intermediate
30 Minute Run @ 65-75% of your Max Heart Rate .
Advanced
30 Minute Run @ 75-85% of your Max Heart Rate .
my HRmax = 220- Your Age
Session Three
Lactate Threshold
Beginner/Intermediate
For times: @ 65-75% of your Max Heart Rate .
1200 Meter Run:
800 Meter Run:
1200 Meter Run:
Rest 90 seconds after each interval
Advanced
For times: @ 75-85% of your Max Heart Rate .
1200 Meter Run
800 Meter Run
1200 Meter Run
800 Meter Run
Rest 90 seconds after each interval
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