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This is a steady, consistent, but easy effort.
Run at a steady, consistent effort.
Listen to your body. If it’s a good day, go for a run. If not, take the day off.
Run at a steady, consistent effort.
Run at a steady, consistent effort.
Long Run – Effort level should be consistent and steady. If possible, do this run on hilly or mountainous terrain.
Run at a steady, consistent effort.
Run at a steady, consistent effort.
Run at a steady, consistent effort.
Run at a steady, consistent effort.
Long Run – Effort level should be consistent and steady. If possible, do this run on hilly or mountainous terrain.
Focus on recovery activities like stretching, foam rolling, or light cardio.
Run at a steady, consistent effort.
Tempo Run
15-minute warm-up at base pace.
30-minute hilly tempo (HR 10 bpm higher than warm-up).
15-minute cool-down.
Run at a steady, consistent effort.
Run at a steady, consistent effort.
Long Run – Effort level should be consistent and steady. If possible, do this run on hilly or mountainous terrain.
Recovery Run – Your pace and heart rate should be a bit lower than those of a base run.
Run at a steady, consistent effort.
Hilly Intervals
15-minute warm-up at base pace.
3 x 10 minutes at 12-15 bpm higher than base pace with 5-minute recovery job in-between.
15-minute cool-down.
Recovery Run
Long Run – Effort level should be consistent and steady. If possible, do this run on hilly or mountainous terrain.
Intervals
15-minute warm-up at base pace.
5 x 5 minutes at 20-25 bpm higher than base pace with 2-3 minute jog in-between.
15-minute cool down.
Run at a steady, consistent effort.
Progression Run
15-minute warm-up at base pace.
30-minute hilly progression run (10 minutes at 10 bpm faster than base HR. Drop 2-3 bpm for each of the next 10-minute blocks).
15-minute cool down.
Long Run – Effort level should be consistent and steady. If possible, do this run on hilly or mountainous terrain.
Tempo Run
15-minute warm-up at base pace.
30-minute hilly tempo (HR 10 bpm higher than warm-up).
15-minute cool-down.
Run at a steady, consistent effort.
Progression Run
15-minute warm-up at base pace.
30-minute hilly progression run (10 minutes at 10 bpm faster than base HR. Drop 2-3 bpm for each of the next 10-minute blocks).
15-minute cool down.
Run at a steady, consistent effort.
Long Run – Effort level should be consistent and steady. If possible, do this run on hilly or mountainous terrain.
Tempo Run
20-minute warm-up at base pace.
40-minute hilly tempo (HR 10 bpm higher than base pace).
15-minute cool-down.
Run at a steady, consistent effort.
Hilly Intervals
15-minute warm-up.
3 x 10 minutes at 15 bpm higher than average pace with 5-minute recovery jog in between.
15-minute cool down.
Run at a steady, consistent effort.
Long Run
Run at a steady, consistent effort. This run should be done on hilly or mountainous terrain to mimic race-day conditions.
Run at a steady, consistent effort.
Run at a steady, consistent effort.
Run at a steady, consistent effort.
Run at a steady, consistent effort.
Long Run
Run at a steady, consistent effort. This run should be done on hilly or mountainous terrain to mimic race-day conditions.
Hill Repeats
20-minute warm-up.
20 x 20-second quick uphill repeats. These intervals should be intense. Give yourself 40 seconds easy jogging/walking between each interval.
20-minute cool-down.
Recovery Run
Run at a steady, consistent effort.
Intervals
15-minute warm-up at base pace.
5 x 4 minutes at 20-25 bpm faster than base pace with 2-minute recovery jog in-between.
15-minute cool-down.
Long Run
Run at a steady, consistent effort. This run should be done on hilly or mountainous terrain to mimic race-day conditions.
Hill Repeats
20-minute warm-up.
20 x 20-second quick uphill repeats. These intervals should be intense. Give yourself 40 seconds easy jogging/walking between each interval.
20-minute cool-down.
Recovery Run
Run at a steady, consistent effort.
Progression Run
15-minute warm-up at base pace.
30-minute hilly progression run (10 minutes at 10 bpm faster than base HR. Drop 2-3 bpm for each of the next 10-minute blocks).
15-minute cool down.
Long Run
Run at a steady, consistent effort. This run should be done on hilly or mountainous terrain to mimic race-day conditions.
Intervals
15-minute warm-up at base pace.
10 x 90 seconds at 25 bpm higher than base pace with 90-second recovery jog in-between.
15-minute cool down.
Recovery Run
Run at a steady, consistent effort.
Tempo Run
20-minute warm-up at base pace.
40-minute hilly tempo (HR 10 bpm higher than base pace).
15-minute cool-down.
Long Run
Run at a steady, consistent effort. This run should be done on hilly or mountainous terrain to mimic race-day conditions.
Recovery Run
Run at a steady, consistent effort.
Run at a steady, consistent effort.
Intervals
15-minute warm-up at base pace.
8 x 60 seconds at 25 bpm higher than base pace with 90-second recovery jog in-between.
15-minute cool-down.
Long Run
Run at a steady, consistent effort. This run should be done on hilly or mountainous terrain to mimic race-day conditions.
Run at a steady, consistent effort.
Intervals
15-minute warm-up at base pace.
5 x 5 minutes at 20-25 bpm higher than base pace with 2-3 minute jog in-between.
15-minute cool-down.
Recovery Run
Intervals
20-minute warm-up at base pace.
3 x 10 minutes at 15 bpm higher than base pace with 5-minute recovery jog in-between.
20-minute cool-down.
Recovery Run
Long Run
Run at a steady, consistent effort. This run should be done on hilly or mountainous terrain to mimic race-day conditions.
Hybrid Tempo & Speed
15-minute warm-up at base pace.
20-minute hilly tempo at 12 bpm faster than base pace.
5-minute recovery jog.
8 x 60 seconds at 25 bpm faster than warm-up with 1-minute recovery job in-between.
15-minute cool-down.
Recovery Run
Intervals
20-minute warm-up at base pace.
3 x 10 minutes at 15 bpm higher than base pace with 5-minute recovery jog in-between.
20-minute cool-down.
Recovery Run
Long Run
Run at a steady, consistent effort. This run should be done on hilly or mountainous terrain to mimic race-day conditions.
Run at a steady, consistent effort.
Progression Run
15-minute warm-up at base pace.
30-minute hilly progression run (10 minutes at 10 bpm faster than base HR. Drop 2-3 bpm for each of the next 10-minute blocks).
15-minute cool down.
Tempo Run
15-minute warm-up at base pace.
30-minute hilly tempo (HR 10 bpm higher than warm-up).
15-minute cool-down.
Long Run
Run at a steady, consistent effort. This run should be done on hilly or mountainous terrain to mimic race-day conditions.
Recovery Run
Run at a steady, consistent effort.
Progression Run
15-minute warm-up at base pace.
30-minute hilly progression run (10 minutes at 10 bpm faster than base HR. Drop 2-3 bpm for each of the next 10-minute blocks).
15-minute cool down.
Recovery Run
Long Run
Run at a steady, consistent effort. This run should be done on hilly or mountainous terrain to mimic race-day conditions.
Tempo Run
15-minute warm-up at base pace.
30-minute hilly tempo.
15-minute cool-down.
Run at a steady, consistent effort.
Progression Run
15-minute warm-up at base pace.
30-minute hilly progression run (10 minutes at 10 bpm faster than base HR. Drop 2-3 bpm for each of the next 10-minute blocks).
15-minute cool down.
Long Run
Run at a steady, consistent effort. This run should be done on hilly or mountainous terrain to mimic race-day conditions.
Hill Repeats
20-minute warm-up.
10 x 20 seconds quick uphill repeats. These intervals should be intense. Give yourself 40-second easy jogging/walking between each interval.
15-minute cool-down.
Run at a steady, consistent effort.
Recovery run.