5-Week Cardio Plan. Week 1- This week will consist of 2 interval days and 1 steady state day.

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1 5-Week Cardio Plan This is your 5-week cardio plan. These are the exact workouts that you should do each day. If you take class twice a week then you want to be doing your cardio on your off days, or non-class days. If you take class three times a week, then you want to be performing your cardio one day that you take class and the other two cardio days on off days, or non-class days. Make sure to spread out your cardio days over the entire week and do not do back to back cardio days in a row. This will allow your body to get two days of complete rest. This is the exact blueprint that you need to be following. Some days will be longer than others and some days will be more challenging than other days. DO NOT deviate from the program. Follow it, and get results. Important Notes: When you are doing sprints or fast runs/walks you should be out of breath when you are finished. That is why you get a recovery time. If you are not out of breath, then you are not going fast enough and need to push a little harder. All cardio days can be done on a treadmill, bike, or elliptical machine. Think of the term sprint as going as fast as possible on the bike, elliptical, or when running. It s crucial to elevate the heart rate in order to see results. You may also alternate between various forms of cardio. Listen to your body!! We are all at different fitness levels and no workout is set in stone or appropriate for everyone. If you need to make adjustments, please consult with me first and we can do them together. I want to make sure YOU are getting an appropriate workout but not overdoing it as well. Sprint- This is between an 8-10 on a 1-10 scale Recover- This is between a 3-5 on a 1-10 scale Warm-Up- this is always a slow jog or walk. Week 1- This week will consist of 2 interval days and 1 steady state day. Day 1- Interval Day Sprint 1-1:30 minutes Recover- 1-2 minutes Repeat Sprint/Recovery 5-8 times Run, bike, or elliptical for minutes Day 3- Interval Day 2

2 Sprint- Increase your sprint time by 5-10 seconds from day 1. So, if you did all the sprints at 1:10 try 1:15-1:20 Recover- 1-2 minutes Repeat Sprint/Recover5-8 times ** Its important that you only change your sprint time and nothing else (ie: rest time, amount of intervals). Too many changes and your body can t keep up. Week 2- This will consist of 1 hill day, 1 steady state day, and 1 interval day. Day 1- Hill Day Moderate Pace minutes Hill Sprint- 20 sec Recover- 40 sec. walking down hill Repeat Hill/Recover times ** If you choose to use a bike or elliptical just increase the tension on the machine to make the resistance harder. Run, Bike, or Elliptical for minutes with a 1-minute sprint finisher Day 3- Interval Your intervals will be in a 1:1.5 work to rest ratio Sprint- 30s Recover- 45s Sprint- 1 min Recover- 1:30 Sprint 1:30 Recover- 2:15 Sprint- 2 min Recover- 3 min Repeat this entire process 2 times Week 3- This week will consist of 1 steady state run, 1 sprint for distance, and 1 steady state/hill interval workout Day 1- Steady State Run, Bike, or Elliptical for minutes with a 1:30 sprint finisher

3 Day 2- Distance Sprint Choose a distance on a flat surface that takes about 1:30-2 minutes to sprint. You goal is to beat the previous time as often as possible on every sprint. So you would sprint the same distance and route over and over again always tracking your times and trying to outdo yourself. Recover- 1-2 minutes after each sprint Repeat Sprint/Recover- 5-8 times Day 3- Steady State/Hill Sprints minute run End your run with a 1-2 minute hill sprint Walk down the hill for 2-3 minutes Sprint 20s uphill Recover- 40s down hill Repeat sprint/recover for 2-5 rounds. **** If you choose to use a bike or elliptical just increase the tension on the machine to make the resistance harder. Week 4 This week will consist of 2 interval days and 1 steady state day Day 1- Long Interval Day. This workout is specifically programmed to make your sprints longer. Fast Paced/Sprint- 2-2:30 minutes Recover- 2-3 minutes Repeat- 5 times Moderate Pace minutes Cool-Down- 3-5 minutes Steady State for minutes Cool-Down-3-5 minutes Day 3- Short Intervals Sprint- 30 sec Recover sec Repeat 5-8 times Sprint 1 min Recover 1-1:30 Repeat 2-5 times

4 Cool-Down-3-5 minutes Week 5- This is the last week and will consist of our hardest workouts Day 1 Warm-Up- 3 min Sprint- 2 min Recover-1-2 min Sprint- 1:30 Recover-1-2 min Sprint 1 min Recover 1 min Sprint 30s Recover 30-45s Cool Down- 3-5 minutes Day 2- Tempo Run Warm-Up- 3 minutes Moderate Pace- 10 minutes Faster Pace- 3 minutes Moderate Pace-5 minutes Sprint- 1 min Moderate Pace- 3 min Fast Pace- 2 min Sprint- 1-2 minutes Cool-Down- 3-5 min ** The fast pace is apace between moderate and a sprint that you can maintain for 3-5 minutes. Day 3- Steady State, Hills, and Intervals Warm-Up- 3 minutes Moderate Pace- 5 minutes Hill Sprint- 30s Recovery-45sec downhill Repeat 3 times Moderate Pace- 5 minutes Intervals- 1 min Recover- 1 min Repeat 3 times Moderate Pace- 5 min Cool-Down 3-5 minutes

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