This Cardio Plan Will Get You to the Urbanathlon End Line

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Alternate between these cardio exercises and strength-training classes. Heat up with 10 minutes of sunshine working adopted by 10 accelerations (construct to a dash; then gradual to a jog).

MONDAY
Quarter-Mile Intervals

Run 1 / 4 mile as quick as you’ll be able to, after which stroll or jog for three minutes.

Week 1: 5 intervals
Week 2: 6 intervals
Week three: 7 intervals
Week four: 6 intervals

WEDNESDAY
Half-Mile Intervals

Run a half mile as quick as you’ll be able to, after which stroll or jog for five minutes.

Week 1: three intervals
Week 2: four intervals
Week three: 5 intervals
Week four: four intervals

FRIDAY
Tempo Runs

Weeks 1 to 3, run at your race tempo; week four, run at a conversational tempo.

Week 1: 4 intervals
Week 2: 6 intervals
Week 3: 8 intervals
Week 4: 6 intervals