Warm-Up
Run for 5 minutes @ moderate pace (50%)
Followed by…
One set of:
CFG General warm-up
Followed by…
200 Meter Sprint @ 70% effort
100 Meter Walk (Recover)
200 Meter Sprint @ 80% effort
100 Meter Walk (Recover)
Session One
VO2 Max
Beginner/Intermediate
Every 5 Minutes for 20 minutes (4 sets), complete:
Run 400 Meters
Advanced
Every 5 Minutes for 25 minutes (5 sets), complete:
Run 400 Meters
Session Two
Aerobic Threshold Workout – Mandatory!!!
Beginner/Intermediate/Advanced
5K Run
This will be a benchmark that will be used for pacing
Session Three
Lactate Threshold
Beginner/Intermediate
Three sets of:
5 Minute Run
2 Minute Jog
Advanced
Four sets of:
5 Minute Run
2 Minute Jog
*Rowing/SKi can also used
*Week 2- Use a Heart Rate Monitor or Apple watch