Running Workout
Running Workout. Do one run routine on Monday & Saturday each:
Do the run for the week listed below and perform only one run routine per day.
Distance calculation:
400 meter is 1 lap around field & 100 meter is end line to end line of field.
Run workout for the Week 1:
1) 5K Sharpener routine:
 Warm up with a 10 minutes jog at (5% – 10%) of your maximum speed.
 Then run 1 x 1, 600 meter at 60% of your maximum speed (1:30 minute rest after run).
 Then run 1 x 1, 1200 meter at 60% of your maximum speed (3 minute rest after run).
 Then run 1 x 1, 1000 meter at 60% of your maximum speed (3 minute rest after run).
 Then run 1 x 1, 800 meter at 60% of your maximum speed (2 minute rest after run).
 Then 5 minutes recovery run at 20% of your maximum speed.
 Then run 2 x 300 meter, at 75% of your maximum speed (1 minute rest after each run).
 Then run 2 x 200 meter, at 100% of your maximum speed (1 minute rest after each run).
 Cool down for 1015 minutes at (5% – 10%) of your maximum speed with stretching after run.
2) 5K/10K tune up routine:
 Warm up with a 10 minutes jog at (5% – 10%) of your maximum speed.
 Then run 3 x 800 meter (1st run at 50%, 2nd run at 60% & 3rd run at 75% of your maximum speed), with a 2 minutes rest after each run.
 Then do a 3 minute recovery run after 3rd run at 20% of your speed.
 Then do 3 x 400 meter (1st run at 50%, 2nd run at 60% & 3rd run at 75% of your maximum speed), with a 1:30 minute rest after each run.
 The do a 5 minute recovery run at 20% of your maximum speed.
 Then do a 10 minute run at 50% of your maximum speed with a 1 minute rest after each run.
 Then do 4 x 200 meter run at 100% of your maximum speed with a 1 minute rest after each run.
 Cool down for 1015 minutes at (5% – 10%) of your maximum speed with stretching after run.
3) 10K simulation routine:
 Warm up with a 10 minutes jog at (5% – 10%) of your maximum speed.
 Then do 5 x 50 meter run at 100% of your maximum speed, with a 2 minute rest after each run.
 Then run 2 x 800 meter at 50% of your maximum speed, with a 2 minute rest after each run.
 Then run 1 x 400 meter run at 70% of your maximum speed, with a 2 minute rest after run.
 Then run 4 miles at 50% of your maximum speed, with a 2 minute rest after the run.
 Then do 2 x 800 meter run at 60% of your maximum speed, with a 2 minute rest after each run.
 Cool down for 1015 minutes at (5% – 10%) of your maximum speed with stretching after run.
Run workout for the Week 2:
1) Progresso routine:
 Warm up with a 10 minutes jog at (5% – 10%) of your maximum speed.
 Then run 4 x 50 meter accelerations (1st run at 50%, 2nd run at 75%, 3rd & 4th run at 100% of your maximum speed), with a 1 minutes rest after each run.
 Then run 3 x 1.5 mile (1st run at 30%, 2nd run at 40% & 3rd run at 50% of your maximum speed), with a 2 minutes rest after each run.
 Cool down for 1015 minutes at (5% – 10%) of your maximum speed with stretching after run.
2) Fitness boost routine:
 Warm up with a 10 minutes jog at (5% – 10%) of your maximum speed.
 Then run 4 x 500 meter (1st run at 50%, 2nd run at 60%, 3rd at 75% & 4th run at 75% of your maximum speed) and go faster for the last 300 meter of each run, with a 2 minutes rest (walking) after each run.
 Recover with a slow fiveminute jog at 5 % 10 %.
 Then do 3 x 200 meter at 100% speed, with oneminute recovery after each run.
 Cool down for 1015 minutes at (5% – 10%) of your maximum speed with stretching after run.
3) Alternators routine:
 Warm up with a 10 minutes jog at (5% – 10%) of your maximum speed.
 Then run 800 meter at 60% of maximum speed, with a two minute recovery run (5% – 10%) of your maximum speed.
 Then run 200 meter at 100% speed, with a two minute recovery run (5% – 10%) of your maximum speed.
 Then run 300 meter at 100% speed, with a two minute recovery run (5% – 10%) of your maximum speed.
 Repeat (2, 3 & 4) above five times.
 Cool down for 1015 minutes at (5% – 10%) of your maximum speed with stretching after run.
4) Cutdown laps routine:
 Warm up with a 10 minutes jog at (5% – 10%) of your maximum speed.
 Then run 4 x 100 meter accelerations at 100% of your maximum speed, with a two minute recovery run (5% – 10%) of your maximum speed.
 Then run 3 x 400 meter at 50% of your maximum speed, with a two minute recovery run (5% – 10%) of your maximum speed.
 Then run 3 x 400 meter at 75% of your maximum speed, with a two minute recovery run (5% – 10%) of your maximum speed, with a two minute recovery run (5% – 10%) of your maximum speed.
 Then do 3 x 400 meter at 100% speed, with a two minute recovery run (5% – 10%) of your maximum speed.
 Cool down for 1015 minutes at (5% – 10%) of your maximum speed with stretching after run.
Run workout for the Week 3:
1) Flying 500’s routine:
 Warm up with a 10 minutes jog at (5% – 10%) of your maximum speed.
 Then run 10 x 500 meter (1st – 3rd run at 50% of your maximum speed, 4th – 10th run at 75% of your maximum speed) with a two minute recovery run (5% – 10%) of your maximum speed.
 Cool down for 1015 minutes at (5% – 10%) of your maximum speed with stretching after run.
2) Gear changer routine:
 Warm up with a 10 minutes jog at (5% – 10%) of your maximum speed.
 The run 4 x 800 meter (start run at 50% speed, for 1st run then accelerate after 700 meter to 100% to finish. then a two minute recovery run (5% – 10%) of your maximum speed.
 In the 2nd run accelerate after 600 meter, then a two minute recovery run (5% – 10%) of your maximum speed.
 In the 3rd run accelerate, after 500 meter, then a two minute recovery run (5% – 10%) of your maximum speed.
 In the 4th run, go as hard as you can after 400 meter, then a two minute recovery run (5% – 10%) of your maximum speed.
 Cool down for 1015 minutes at (5% – 10%) of your maximum speed with stretching after run.
3) 600 solution routine:

 Warm up with a 10 minutes jog at (5% – 10%) of your maximum speed.
 Then do 5 x 50 meter accelerations at 100% of your maximum speed, with a two minute recovery run (5% – 10%) of your maximum speed after each sprint
 Then do 10 x 600 meter run at 60% of your maximum speed, with a two minute recovery run (5% – 10%) of your maximum speed after each run.
 Cool down for 1015 minutes at (5% – 10%) of your maximum speed with stretching after run.
Run workout for the Week 4:
1) Progresso routine:
 Warm up with a 10 minutes jog at (5% – 10%) of your maximum speed.
 Then run 4 x 50 meter accelerations (1st run at 50%, 2nd run at 75%, 3rd & 4th run at 100% of your maximum speed), with a 1 minutes rest after each run.
 Then run 3 x 1.5 mile (1st run at 30%, 2nd run at 40% & 3rd run at 50% of your maximum speed), with a 2 minutes rest after each run.
 Cool down for 1015 minutes at (5% – 10%) of your maximum speed with stretching after run.
2) Fitness boost routine:
 Warm up with a 10 minutes jog at (5% – 10%) of your maximum speed.
 Then run 4 x 500 meter (1st run at 50%, 2nd run at 60%, 3rd at 75% & 4th run at 75% of your maximum speed) and go faster for the last 300 meter of each run, with a 2 minutes rest (walking) after each run.
 Recover with a slow fiveminute jog at 5 % 10 %.
 Then do 3 x 200 meter at 100% speed, with oneminute recovery after each run.
 Cool down for 1015 minutes at (5% – 10%) of your maximum speed with stretching after run.
3) Alternators routine:
 Warm up with a 10 minutes jog at (5% – 10%) of your maximum speed.
 Then run 800 meter at 60% of maximum speed, with a two minute recovery run (5% – 10%) of your maximum speed.
 Then run 200 meter at 100% speed, with a two minute recovery run (5% – 10%) of your maximum speed.
 Then run 300 meter at 100% speed, with a two minute recovery run (5% – 10%) of your maximum speed.
 Repeat (2, 3 & 4) above five times.
 Cool down for 1015 minutes at (5% – 10%) of your maximum speed with stretching after run.
4) Cutdown laps routine:
 Warm up with a 10 minutes jog at (5% – 10%) of your maximum speed.
 Then run 4 x 100 meter accelerations at 100% of your maximum speed, with a two minute recovery run (5% – 10%) of your maximum speed.
 Then run 3 x 400 meter at 50% of your maximum speed, with a two minute recovery run (5% – 10%) of your maximum speed.
 Then run 3 x 400 meter at 75% of your maximum speed, with a two minute recovery run (5% – 10%) of your maximum speed, with a two minute recovery run (5% – 10%) of your maximum speed.
 Then do 3 x 400 meter at 100% speed, with a two minute recovery run (5% – 10%) of your maximum speed.
 Cool down for 1015 minutes at (5% – 10%) of your maximum speed with stretching after run.
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