12 Weeks - Phase 4

Phase 4
3 Weeks

Phase 4 brings you into the home stretch for this intense cardiovascular program. This phase is important in that you build the ability to handle a volume of intense work. Keep in mind that all sprints, regardless of the distance, should be performed with a high level of effort.

Week 10: CV training 4 times this week. Days 1, 3 & 4 are Fartlek* interval days and day 2 is a recovery workout. Days 1, 3 & 4 are 20 minute sessions with a 10 minute warm-up then sprinting for random time/distance with as little recovery as needed for 10 minutes. Day 2 is a recovery workout for 20-30 minutes.

Week 11: CV training 4 times this week. Days 1, 3 & 4 are Fartlek* interval days and day 2 is a recovery workout. Days 1, 3 & 4 are 20 minute sessions with a 10 minute warm-up then sprinting for random time/distance with as little recovery as needed for 10 minutes. Day 2 is a recovery workout for 20-30 minutes.

Week 12: This is a back off week. CV training 3 times this week. Days 1 & 3 are 20-30 minute casual sessions and day 2 is a 30 minute workout with ratios of 1:1. This means you will perform a 10 minute warm-up then sprint for 1 minute, jog for 1 minute, sprint for 1 minute, jog for 1 minute, etc. for 20 minutes (10 cycles).

*Fartlek is a Swedish term that means “speed play” and intervals are random bursts of speed and recovery.

Monday Tuesday Wednesday Thursday Friday Saturday

Week 10 Intervals Intervals Intervals 30 minutes
Week 11 Intervals Intervals Intervals 30 minutes
Week 12 30 minutes Intervals 30 minutes

Keep in mind that this is a generic type plan and that you should use this program to the best of your ability. Make alterations as you see fit to suit your personal needs and desires. Not completing all required days during the week should not prohibit you from continuing the 12 week cycle.

Remember, a little bit of something is better than a whole lot of nothing!


TRAIN WITH A PURPOSE!