My Five Week Cardiovascular Fitness Plan

My Five Week Cardiovascular Fitness Plan

WEEK FIVE

MONDAY

• Cross training

FRIDAY

SATURDAY

TUESDAY

• Rest day

SPEED WORKOUT (4 MILES):

• Run or run-walk half a mile.
• Run half a mile fast.
• Recover for 2 minutes.
• Repeat 5 times.
• Run-walk half a mile.

SUNDAY

DISTANCE WORKOUT (6 MILES):

• Run or run-walk

TEMPO WORKOUT (3 MILES):

• Run or walk half a mile.
• Run two miles (moderately fast).
• Walk half a mile.

WEDNESDAY

• Strength training

THURSDAY

• Cross training

FRIDAY

TEMPO WORKOUT (3 MILES):

• Run 2 miles at an easy pace.
• Do 4 strides (20 seconds each) during the last mile.

WEEK ONE

TUESDAY

• Cross training

MONDAY

WEDNESDAY

• Strength training

SPEED WORKOUT (2 MILES):

• Run or walk half a mile.
• Run half a mile (fast).
• Recover then repeat for 4 minutes.
• Walk for half a mile.

THURSDAY

WEEK FOUR

• Rest day

MONDAY

• Cross training

WEDNESDAY

TUESDAY

• Strength training

SPEED WORKOUT (3 MILES):

• Run or walk half a mile.
• Run a quarter mile.
• Walk 90 seconds.
• Repeat 7 times.
• Run- walk half a mile.

THURSDAY

• Cross training

FRIDAY

SATURDAY

• Rest day

TEMPO WORKOUT (4 MILES):

• Run or run-walk half a mile.
• Run 3 miles at a fast pace.
• Run-walk half a mile

SATURDAY

TEMPO WORKOUT (3 MILES):

• Run or run-walk for half a mile.
• Run for 2 miles moderately fast.
• Walk for half a mile.

• Rest day

SUNDAY

DISTANCE WORKOUT (4 MILES):

• Run or run-walk.

DISTANCE WORKOUT (6 MILES):

• Run 5 miles at an easy pace.
• 4 strides (20 seconds each) during the last mile.

WEEK THREE

MONDAY

• Cross training

WEDNESDAY

TUESDAY

WEEK TWO

• Strength training

SPEED WORKOUT (3 MILES):

• Run or walk half a mile.
• Run a quarter mile.
• Walk 90 seconds.
• Repeat 7 times.
• Run- walk half a mile.

THURSDAY

WEDNESDAY

MONDAY

• Rest day

• Cross training

• Strengh training

TUESDAY

FRIDAY

THURSDAY

SPEED WORKOUT (3 MILES):

• Run or walk half a mile.
• Run a quarter mile.
• Walk 90 seconds.
• Repeat 7 times.
• Run- walk half a mile.

• Rest day

SATURDAY

TEMPO WORKOUT (3 MILES):

• Run or run-walk for half a mile.
• Run for 2 miles moderately fast.
• Walk for half a mile.

• Rest day

SUNDAY

DISTANCE WORKOUT (5 MILES):

• Run or run-walk

FRIDAY

TEMPO WORKOUT (3 MILES):

• Run or run-walk for half a mile.
• Run for 2 miles moderately fast.
• Walk for half a mile.

SATURDAY

• Rest day

SUNDAY

DISTANCE WORKOUT (5 MILES):

• Run or run-walk