| Day | Workout |
|---|---|
| 1 |
Warm up with a 5-10 minute jog Do 4 sets of 1 minute of fast running followed by 1 minute of easy jogging Cool down with a 5-10 minute jog |
| 2 |
Warm up with a 5-10 minute jog Do a 15 minute interval workout: run for 1 minute at a moderate pace, then 1 minute at a fast pace, and repeat for 15 minutes Cool down with a 5-10 minute jog |
| 3 |
Warm up with a 5-10 minute jog Do 4 sets of hill sprints: sprint up a hill for 20 seconds, then walk or jog back down to recover Cool down with a 5-10 minute jog |
| 4 | Rest day or do a low-impact cross-training activity such as cycling or swimming |
| 5 |
Warm up with a 5-10 minute jog Run at a steady pace for 30 minutes Cool down with a 5-10 minute jog |
| 6 |
Warm up with a 5-10 minute jog Do a ladder workout: start with a 1 minute run, then rest for 1 minute, then run for 2 minutes, rest for 2 minutes, and continue increasing the running intervals by 1 minute until you reach a 5 minute run. Then work your way back down the ladder by decreasing the running intervals by 1 minute. Cool down with a 5-10 minute jog |
| 7 |
Warm up with a 5-10 minute jog Do a fartlek workout: run at a moderate pace for 5 minutes, then sprint for 30 seconds, then run at a moderate pace for 5 minutes, and repeat the sprint intervals for 20-30 minutes Cool down with a 5-10 minute jog |