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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