Part One: Jog one lap, then RUN one lap – repeat to give you a ½ mile warm up.
Part Two: Jog the curves and SPRINT the straights… go for 2 laps straight.
Part Three: Run ten 40M Sprints and do a set of 10 Pop Squats after each sprint and Back pedal back for 40M on every other set
Elliptical Training 30 min. Five minute warm up from minute 5-15 do a hard 60-second sprint on the “odd” minutes. Pedal backwards for five minute and increase the resistance by one or 2 levels and maintain the 150 strides per minute. From minute 20 – 30 do 60 second sprints on the “even” minutes.
The 6 miler
Run a quick 2 miles
Hop on the bike and pedal it out for 3 miles
Run a quick 1 miles
20 minutes on the Step Mill alternating between 65-75% and 85-95% every 2 minutes
20 minutes on the Rower
Treadmill Training – 45-60 minutes
Walk 2 minutes
Side Shuffles 2 minutes (1 minute facing each direction)
Walk backwards 2 minutes
~ 10 burpies w/a jump lunge
~ 60 skips on the jump rope
~ 10 walkouts w/a pop squat
Back to the treadmill to repeat the sequence listed above. You can repeat for the duration of your choice.
LONG RUN: 5miles
2 miles at 75%
1 miles at 85%
1/2 mile – SPRINT
1/2 mile at 75%
1 mile – cool down, light pace /easy jog
Cross Cardio Day-50 minutes in duration
Treadmill x 10 minutes-65-75% for 1st 5 minutes then 80-90% for 5
Stairmill x 10 minutes (alternate between 65-75% and 80-90% every 1 minute)
Row machine x 10 minutes (or use cross trainer and focus on arms) 65-75% for entire 10 minutes
Cross trainer or elliptical x 10 minutes-80-90% for entire time
Bike x 10 minutes-cool down