If you have no aspirations to do a 1/2 marathon, you can still follow this program/cycle. We suggest ommitting the longer run, or shorten it based on your needs as an athlete. If you have questions on how to do so, please contact me directly at [email protected]
Warm-Up
300 Meter Jog @ 50%
100 Meter Walk
Followed by…
Complete Two lap of:
Jog the curve, sprint the straight away, jog the curve, sprint the straight away.
If you don’t have a track available, jog for 45 seconds, sprint for 20 seconds for four sets.
Cool Down
10min
Session One
VO2 Max
Beginner/Intermediate
Two sets of:
30 second sprint
90 seconds rest
Followed by…
Two sets of:
45 second sprint
90 seconds rest
Two sets of:
60 second sprints
90 seconds rest
Advanced
Three sets of:
30 second sprint
90 seconds rest
Followed by…
Three sets of:
45 second sprint
90 seconds rest
Three sets of:
60 second sprints
90 seconds rest
Session Two
Aerobic Threshold
Beginner/Intermediate
Two sets of:
2 mile repeats at your race pace
Rest 5 minutes in between efforts
Advanced
Two sets of:
5k repeats at your race pace
Rest 5 minutes in between efforts
Session Three
Lactate Threshold
Beginner
Two sets of:
4 Minute Run
2 MInute Jog
3 MInute Run
1 MInute Jog
2 MInute Run
30 seconds Jog
Intermediate
Three sets of:
4 Minute Run
2 MInute Jog
3 MInute Run
1 MInute Jog
2 MInute Run
30 seconds Jog
Advanced
Four sets of:
4 Minute Run
2 MInute Jog
3 MInute Run
1 MInute Jog
2 MInute Run
30 seconds Jog