Potential PT #1 – Sprints/ High Intensity Cardio Training
Run 800 Meters (1/2 mile)
Run 400 Meters (1/4 mile)
Run 200 Meters (200 yards)
Run 100 Meters (100 yards)
Run 200 Meters
Run 400 Meters
Run 800 Meters
Potential PT #2 – Metabolic Running
This strategy is used to shock your metabolism when running so that you will burn calories for awhile after you finish your workout…Try it out:
Run 3 – 5 miles
When running, for every mile sprint 3 different times, each for 20 seconds, then slow back down to your normal pace. So if you run 3 miles, you should have completed 9 sprints at 20 seconds a piece.
This will be challenging and if it is too difficult then adjust the number of sprints per mile but try and at least do a minimum of 2 per mile.
NOTE: This is a short to medium distance run for a lot of people. But since everybody runs at different abilities, be sure to adjust the length to best suit you personally. But be sure to stay with what would be a nice short to medium length run for yourself.