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Hannah BowerHannah Bower
/Cardio & Core

Running/Cardio 3.9.22

5.0|40 min|13 comments
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This week is a 40 minute tempo run. Every 5 minutes for 35 minutes you’ll increase your pace so that your final 5 minutes (min. 30-35) are super mentally and physically challenging. You want to start your first 5 minutes at a gentle warmup or easy pace. This can be a light jog and definitely even a walk if you’re new! How quickly you increase your pace as you hit your 5 minute markers will be up to you. A starting suggesting is to increase your pace by 30-45 seconds. This may be too much or too little. Part of the fun for getting into running is the learning curve of pacing. Now If you can’t run for more than a few minutes, YOU CAN STILL DO THIS WORKOUT. Start your first 5 minutes with a walk, then a speed walk, then run what you can. When you hit a point where you can’t run anymore, a great way to STILL increase cardiovascular endurance is to find a fast walk and increase your incline. Walking uphill (especially at more than a 5% incline, I suggest starting there) will burn just as hard or harder as a running pace. Instead of increasing your speed every 5 minutes, you’ll increase your incline. If you’re on an eliptigo or bike, increase your resistance. Then from 35-40 minutes you’ll do your cool down. This can be a gentle walk, jog, or combo.


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Katie 1mo ago
Set a 35 minute timer and increased speed .2mph at the end of every song instead of 5min. Was trying to not focus on time and just run - definitely worked!! Coming back to this soon and starting at a faster pace 😈
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Katie 2mo ago
Still getting my legs back after a week at sea - had to go slow down but still nice and sweaty/got the heart going!
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Katie 3mo ago
Love that there is a good variety of cardio workouts!! The mental fight at the end is my favorite part of this one!
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Katie 6mo ago
Humbled. My cardio fitness is not what it was at the beginning of the year - my all out was definitely faster previously. Using this as a base to build on & come back to after some work. Was a good gage to set realistic goals moving fwd into the new year. I know what I'm capable of, going to get back to it!!
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Katie 2y ago
Cut back week for 1/2 training. This was a great way to mix up the 3 miles I had today. Felt good, realized my easy pace may be a little too easy.

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