12 Weeks - Phase 3

Phase 3
3 Weeks

Phase 3 starts the anaerobic/speed training that helps kick your conditioning in high gear as well as helps with burning more body fat. As with the other 2 phases, we will ease into this segment. Keep in mind that all intervals, regardless of the distance, should be performed with a high level of effort.

Week 7: CV training 4 times this week. Days 1 & 3 are interval days and days 2 & 4 are recovery workouts. Days 1 & 3 are 30 minute sessions with ratios of 1:1. This means you will do a 10 minute warm-up then do a series of sprints and recovery. For example, if you were running you would sprint for 1 minute, jog for 1 minute, sprint for 1 minute, jog for 1 minute, etc. for 20 minutes (10 cycles). Days 2 & 4 are recovery workouts and they will be regular CV training for 20-30 minutes. Perform days 1 & 2 “back-to-back”, take a day off and then do days 3 & 4 “back-to-back”.

Week 8: CV training 4 times this week. Days 1 & 3 are interval days and days 2 & 4 are recovery workouts. Days 1 & 3 are 30 minute sessions with ratios of 1:2. This means you will do a 10 minute warm-up then do a series of sprints and recovery. For example, if you were running you would sprint for 30 seconds, jog for 1 minute, sprint for 30 seconds, jog for 1 minute, etc. for 20 minutes (10 cycles). Days 2 & 4 are recovery workouts and they will be regular CV training for 20-30 minutes. Perform days 1 & 2 “back-to-back”, take a day off and then do days 3 & 4 “back-to-back”.

Week 9: CV training 4 times this week. Days 1 & 3 are interval days and days 2 & 4 are recovery workouts. Days 1 & 3 are 30 minute sessions with ratios of 1:3. This means you will do a 10 minute warm-up then do a series of sprints and recovery. For example, if you were running you would sprint for 15 seconds, jog for 45 seconds, sprint for 15 seconds, jog for 45 seconds, etc. for 20 minutes (10 cycles). Days 2 & 4 are recovery workouts and they will be regular CV training for 20-30 minutes. Perform days 1 & 2 “back-to-back”, take a day off and then do days 3 & 4 “back-to-back”.

Weeks 7, 8 & 9

Monday Intervals
Tuesday 30 minutes
Wednesday 0ff
Thursday Intervals
Friday 30 minutes
Saturday & Sunday off from running

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