Focus is to build stamina, efficiency, and a sense of pace. Q = “QUALITY” Run or Workout
10 Day Microcycle
- Q1: Brisk Walk of 1 Mile + Run for 2:00 walk for 1:00 for the next 2 Miles. Walk ½ Mile to cool down.
- Q2: Walk 3-4 Miles alternating intensity (speed walking intervals) every 2:00.
- Q3: Brisk Walk of 1 Mile + Run for 3:00 walk for 1:00 for the next 2 Miles. Walk ½ Mile to cool down.
- Q4: Endurance Run/Walk of 5 miles using a 2/1 ratio (2:00 run to 1:00 walk)
*Try to incorporate 30:00 of cardio cross training (biking, elliptical, swimming, etc) 2 days in this period.
10 Day Microcycle
- Q1: Brisk Walk of 1.5 Miles + Run for 5:00 walk for 5:00 and repeat this two more times.. Walk 1 Mile to cool down.
- Q2: Walk 3-4 Miles alternating intensity (speed walking intervals) every 2:00.
- Q3: Brisk Walk of 1 Mile + Run for 3:00 walk for 1:00 for the next 2.5 Miles. Walk ½ Mile to cool down.
- Q4: Endurance Run/Walk of 5 miles using a 3/1 ratio (3:00 run to 1:00 walk)
*Try to incorporate 30:00 of cardio cross training (biking, elliptical, swimming, etc) 2 days in this period.
10 Day Microcycle
- Q1: Brisk Walk of 1.5 Miles + Run for 10:00 walk for 5:00 and repeat this 1 more time. Walk and additional 1 Mile to cool down.
- Q2: Walk 4-5 Miles alternating intensity (speed walking intervals) every 2:00.
- Q3: Brisk Walk of 1 Mile + Run for 3:00 walk for 1:00 for the next 3.0 Miles. Walk ½ Mile to cool down.
- Q4: Endurance Run/Walk of 5 miles using a 4/1 ratio (4:00 run to 1:00 walk)
*Try to incorporate 30:00 of cardio cross training (biking, elliptical, swimming, etc) 2 days in this period.
10 Day Microcycle
- Q1: Brisk Walk of 1 Mile + Run for 5:00 walk for 2:00 and repeat this 10 times. Walk 5:00 to cool down.
- Q2: Walk 1 Mile, Run 15:00, Walk 5:00, Run 15:00, walk 5:00
- Q3: Brisk Walk of 1 Mile + Run for 5:00 walk for 2:00 and repeat that pattern 6 more times.Walk 5:00 to cool down.
- Q4: Endurance Run/Walk of 5 miles using a 5/1 ratio (5:00 run to 1:00 walk)
*Try to incorporate 30:00 of cardio cross training (biking, elliptical, swimming, etc) 2 days in this period.
10 Day Microcycle
- Q1: Brisk Walk of 1 Mile + Run for 3:00 walk for 2:00 and repeat this 10 times. Walk 5:00 to cool down.
- Q2: Walk 1 Mile, Run 20:00, Walk 5:00, Run 20:00, walk 5:00
- Q3: Brisk Walk of 1 Mile + Run for 5:00 walk for 2:00 and repeat that pattern 4 more times.Walk 5:00 to cool down.
- Q4: Endurance Run/Walk of 6 miles using a 5/1 ratio (5:00 run to 1:00 walk)
*Try to incorporate 30:00 of cardio cross training (biking, elliptical, swimming, etc) 2 days in this period.
10 Day Microcycle
- Q1: Brisk Walk of 1 Mile + Run for 3:00 walk for 2:00 and repeat this 10 times. Walk 5:00 to cool down.
- Q2: Walk 1 Mile, Run 25:00, Walk 5:00, Run 25:00, walk 5:00
- Q3: Brisk Walk of 1 Mile + Run for 5:00 walk for 2:00 and repeat that pattern 4 more times.Walk 5:00 to cool down.
- Q4: Endurance Steady Run of 4-5 Miles
*Try to incorporate 30:00 of cardio cross training (biking, elliptical, swimming, etc) 2 days in this period.