Running Workouts
Here are some intense intervals to help you with your training for crushing the APFT run:
Workout #1:
- Run one mile easy/stretch
- Repeat 8-10 times
- Run 1/4 mile at 10-20 seconds under current mile pace
- Jog slow or walk 1:00
Say you are running a 9:00 1.5 mile run = 6:00 mile pace = 90 seconds 1/4 mile run. Try to hit these 1/4 mile intervals at 70-80 seconds. Benefits - increase foot speed, and build VO2 Max.
Workout #2:
- Run one mile easy/stretch
- Repeat five times
- Run 1/2 miles at 10 seconds under current mile pace
- Jog slow or walk 2:00
Workout #3:
- Run one mile easy / stretch
- Run one mile at 10 seconds above current mile pace
- Jog 2:00 slow
- Run one mile at current mile pace
- Jog 2:00 slow
- Run one mile at 10 seconds faster than current mile pace
- Cool down jog 5:00
- Stretch
Workout #4:
- Run 5:00/warm-up/stretch
- Run for 30:00 total BUT
- Run 1:00 sprint / followed by 1:00 slow jog for 30:00
Try these workouts during the next month using two to three of the above workouts each week mixed with your normal pace jogging on other running days. You will see your timed runs drop significantly.