Warm-Up
Run 400 meters @ 50-60%
Followed by…
Two sets of:
CFG Warm-up A
Followed by…
Sprint 50 meters @ 60% effort
Rest as needed
Sprint 50 meters @ 70% effort
Rest as needed
Sprint 50 meters @ 80% effort
Rest as needed
Sprint 50 meters @ 90% effort
Session One
VO2 Max – (Heart Rate – 90%+)
Beginner/Intermediate
Two sets of:
500 Meter Run
400 Meter Run
300 Meter Run
200 Meter Run
100 Meter Run
Rest 60 seconds after each interval, and 2 minutes after you complete a set
Advanced
Three sets of:
500 Meter Run
400 Meter Run
300 Meter Run
200 Meter Run
100 Meter Run
Rest 60 seconds after each interval, and 2 minutes after you complete a set
Session Two
Aerobic Threshold (Mandatory) (Heart Rate 75-85%)
Beginner/Intermediate
Two sets of:
1.5 Mile Repeats
Advanced
Three sets of:
1.5 Mile Repeats
These should be at a slightly faster pace than your 5k
Rest 3-5 minutes
Session Three
Lactate Threshold (Heart Rate 65-80%)
Beginner
Two sets of:
7 Minute Run
3 Minute Jog
Intermediate/Advanced
Two sets of:
7 Minute Run
2 Minute Jog
5 Minute Run
1 Minute Jog
The run should be about 5-10 seconds faster than your 5k pace. The jog should be slow enough that you feel recovered before your next set.
Be sure to check out the blog post on Running: Pushing vs Pulling