Running Workout Program

Running Workout Program


Running Workout for April 18 – May 15, 2022:

Do the run for the week listed below and perform only one run routine per day.


Run workout for the Week Monday (April 18 – Sunday April 24), 2022:

1)  5K Sharpener:

  1. Warm up with a 10 minutes jog at (5% – 10%) of your maximum speed.
  2. Then run 1 x 1, 600 meter at 60% of your maximum speed (3:30 minute rest after run).
  3. Then run 1 x 1, 1200 meter at 60% of your maximum speed (3:30 minute rest after run).
  4. Then run 1 x 1, 1000 meter at 60% of your maximum speed (3:30 minute rest after run).
  5. Then run 1 x 1, 800 meter at 60% of your maximum speed (3:30 minute rest after run).
  6. Then 5 minutes recovery run at 20% of your maximum speed.
  7. Then run 2 x 300 meter, at 75% of your maximum speed (1:30 minute rest after each run).
  8. Then run 2 x 200 meter, at 100% of your maximum speed (1:30 minute rest after each run).
  9. Cool down for 10-15 minutes at (5% – 10%) of your maximum speed with stretching after run.

2) 5K/10K tune up:

  1. Warm up with a 10 minutes jog at (5% – 10%) of your maximum speed.
  2. 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.
  3. Then do a 3 minute recovery run after 3rd run at 20% of your speed.
  4. 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.
  5. The do a 5 minute recovery run at 20% of your maximum speed.
  6. Then do a 10 minute run at 50% of your maximum speed with a 1 minute rest after each run.
  7. Then do 4 x 200 meter run at 100% of your maximum speed with a 1 minute rest after each run.
  8. Cool down for 10-15 minutes at (5% – 10%) of your maximum speed with stretching after run.

3) 10K simulation:

  1. Warm up with a 10 minutes jog at (5% – 10%) of your maximum speed.
  2. Then do 5 x 50 meter run at 100% of your maximum speed, with a 2 minute rest after each run.
  3. Then run 2 x 800 meter at 50% of your maximum speed, with a 2 minute rest after each run.
  4. Then run 1 x 400 meter run at 70% of your maximum speed, with a 2 minute rest after run.
  5. Then run 4 miles at 50% of your maximum speed, with a 2 minute rest after the run.
  6. Then do 2 x 800 meter run at 60% of your maximum speed, with a 2 minute rest after each run.
  7. Cool down for 10-15 minutes at (5% – 10%) of your maximum speed with stretching after run.

Run workout for the Week Monday (April 25 – Sunday May 1), 2022:

1) Progresso:

  1. Warm up with a 10 minutes jog at (5% – 10%) of your maximum speed.
  2. 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.
  3. 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.
  4. Cool down for 10-15 minutes at (5% – 10%) of your maximum speed with stretching after run.

2) Fitness boost:

  1. Warm up with a 10 minutes jog at (5% – 10%) of your maximum speed.
  2. 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.
  3. Recover with a slow five-minute jog at 5 %- 10 %.
  4. Then do 3 x 200 meter at 100% speed, with one-minute recovery after each run.
  5. Cool down for 10-15 minutes at (5% – 10%) of your maximum speed with stretching after run.

3) Alternators:

  1. Warm up with a 10 minutes jog at (5% – 10%) of your maximum speed.
  2. Then run 800 meter at 60% of maximum speed, with a two minute recovery run (5% – 10%) of your maximum speed.
  3. Then run 200 meter at 100% speed, with a two minute recovery run (5% – 10%) of your maximum speed.
  4. Then run 300 meter at 100% speed, with a two minute recovery run (5% – 10%) of your maximum speed.
  5. Repeat (2, 3 & 4) above five times.
  6. Cool down for 10-15 minutes at (5% – 10%) of your maximum speed with stretching after run.

4) Cut-down laps:

  1. Warm up with a 10 minutes jog at (5% – 10%) of your maximum speed.
  2. 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.
  3. Then run 3 x 400 meter at 50% of your maximum speed, with a two minute recovery run (5% – 10%) of your maximum speed.
  4. 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.
  5. Then do 3 x 400 meter at 100% speed, with a two minute recovery run (5% – 10%) of your maximum speed.
  6. Cool down for 10-15 minutes at (5% – 10%) of your maximum speed with stretching after run.

Run workout for the Week Monday (May 2 – Sunday May 8), 2022:

1) Flying 500’s:

  1. Warm up with a 10 minutes jog at (5% – 10%) of your maximum speed.
  2. 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.
  3. Cool down for 10-15 minutes at (5% – 10%) of your maximum speed with stretching after run.

2) Gear changer:

  1. Warm up with a 10 minutes jog at (5% – 10%) of your maximum speed.
  2. 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.
  3. In the 2nd run accelerate after 600 meter, then a two minute recovery run (5% – 10%) of your maximum speed.
  4. In the 3rd run accelerate, after 500 meter, then a two minute recovery run (5% – 10%) of your maximum speed.
  5. 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.
  6. Cool down for 10-15 minutes at (5% – 10%) of your maximum speed with stretching after run.

3) 600 solution:

    1. Warm up with a 10 minutes jog at (5% – 10%) of your maximum speed.
    2. 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
    3. 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.
    4. Cool down for 10-15 minutes at (5% – 10%) of your maximum speed with stretching after run.

Run workout for the Week Monday (May 9 – Sunday May 15), 2022:

1) Progresso:

  1. Warm up with a 10 minutes jog at (5% – 10%) of your maximum speed.
  2. 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.
  3. 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.
  4. Cool down for 10-15 minutes at (5% – 10%) of your maximum speed with stretching after run.

2) Fitness boost:

  1. Warm up with a 10 minutes jog at (5% – 10%) of your maximum speed.
  2. 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.
  3. Recover with a slow five-minute jog at 5 %- 10 %.
  4. Then do 3 x 200 meter at 100% speed, with one-minute recovery after each run.
  5. Cool down for 10-15 minutes at (5% – 10%) of your maximum speed with stretching after run.

3) Alternators:

  1. Warm up with a 10 minutes jog at (5% – 10%) of your maximum speed.
  2. Then run 800 meter at 60% of maximum speed, with a two minute recovery run (5% – 10%) of your maximum speed.
  3. Then run 200 meter at 100% speed, with a two minute recovery run (5% – 10%) of your maximum speed.
  4. Then run 300 meter at 100% speed, with a two minute recovery run (5% – 10%) of your maximum speed.
  5. Repeat (2, 3 & 4) above five times.
  6. Cool down for 10-15 minutes at (5% – 10%) of your maximum speed with stretching after run.

4) Cut-down laps:

  1. Warm up with a 10 minutes jog at (5% – 10%) of your maximum speed.
  2. 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.
  3. Then run 3 x 400 meter at 50% of your maximum speed, with a two minute recovery run (5% – 10%) of your maximum speed.
  4. 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.
  5. Then do 3 x 400 meter at 100% speed, with a two minute recovery run (5% – 10%) of your maximum speed.
  6. Cool down for 10-15 minutes at (5% – 10%) of your maximum speed with stretching after run.

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