Sports Conditioning Running Program

Long (L) Tempo (T) Cruise (C) Interval (I) Sprint (S)
Adaptation Skeletal & cardiac muscle Endurance by raising lactate threshold VO2 max Speed
Intensity 70% VO2 max 85% of VO2 max 90% of VO2 max 95%-100% of V02 max Anaerobic
Duration of One Workout 60-120 minutes
20 minutes
Bouts total 8% of weekly distance
5% of weekly distance
Duration of Each Bout 3-10 minutes 30 seconds to 5 minutes 5-90 seconds
Recovery Time Between Bouts 1 minute 1 to 1 work:rest ratio ~4 minutes
Recovery Workout 20-60 minutes 80% of V02 max
Fewer bouts

Sample Programs

Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday
All - Tertiary Recovery - Secondary - Primary
Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday
All Tertiary Recovery - Secondary Recovery - Primary
Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 - Primary - Tertiary Recovery - Secondary
2 - - Primary Recovery - Secondary Recovery
Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 - Primary - Tertiary Recovery - Secondary
2 Recovery - Primary Tertiary - Secondary Recovery

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