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» Training Program » Running » Intermediate 5K
 Intermediate 5K

Day 057 - New strength exercises, Add stretches
15 minute strength training routine at a level 1 intensity. Level 1 intensity = 60-70% max. HR. 15 minute stretching routine. PRINT THIS WORKOUT FOR FUTURE REFERENCE.

Day 058 - Race-Pace
10-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 10-minute race-pace (RP) run at level 4 intensity (80-90% MHR). Cool down with a 10-minute EN run at level 2 intensity.

Day 059 - New Route Day
65-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.

Day 060 - Running technique
Rest day

Day 061 - Strength Training
15-minute Strength (ST) training routine at level 1 intensity, cool down by stretching for 15 minutes. 10-minute Body Speed (SP) run at level 2 intensity with 10 minute warm-up and cool-down.

Day 062 - Track Intervals
10-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 20-minute interval (IN) run at level 4 intensity (80-90% MHR). Cool down with a 10-minute EN run at level 2 intensity.

Day 063 - Injury Prevention
45-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.

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