Our Best Cardio Workouts: Treadmill, Elliptical, Spinning, and Equipment-Free Routines. 60-Minute Cycling Hill Workout Don't just coast -- make your next ride a fitness experience with this strength- and stamina-building workout designed by Lance Leener, a cycling and triathlon coach at TriLife in New York City. Find a hill that takes about 1 to 1 1/2 minutes to climb. Warm up for 15 minutes, moderate effort (RPE 5). Hill climb 1: Stay seated, use moderate resistance (RPE 6). Recover by pedaling downhill in easy gear (RPE 2). Calories burned: 635 Beginner option: Do four repeats: one seated, one half-seated, one standing (moderate resistance), one standing (hard resistance).
What do you think of this story? 35-Minute Cycling Speed Workout Build up your cycling speed with this workout designed by Lance Leener, a cycling and triathlon coach at TriLife in New York City. Warm up for 15 minutes, moderate effort (RPE 5). Calories burned: 370 The 20-Minute, 300-Calorie Treadmill Challenge Burn 400 Calories Without Getting Bored The Glute-Sculpting Treadmill Workout Sunday Rest. Hal Higdon Training Programs. 5-K Training: Intermediate How to Improve Your 5-K Times IF YOU HAVE RUN A NUMBER OF RACES AT THE 5-K DISTANCE, you probably are not going to be content to merely finish your 5-K race.
You'd like to finish it with grace, in style and maybe improve your time (known as setting a Personal Record, or PR). The above training schedule will take you to PR Territory. This intermediate Program is one step up from the novice program, but not quite as difficult as the advanced program. To set a PR, you need to improve your endurance and your speed. You can do this by (1) running more miles, (2) running faster, or (3) some combination of both. Here is the type of training you need to do, if you want to improve your 5-K time. Run: When the schedule says "run," that suggests that you run at an easy pace. Fast: For several of the Saturday runs, I suggest that you run "fast. " Long Runs: Once a week, go for a long run. Rest: You can't train hard unless you are well-rested.
Half Marathon Training Schedule For Beginners. If you have a few 5Ks and 10Ks under your belt, you're probably thinking about running your first half marathon. Doubling your racing distance means building endurance by increasing your weekly mileage. Don't be daunted by this! Try this 16-week training schedule that adds miles safely. There are cross training, strength training and stretching, and rest days built into the program to help prevent injury. Plus, the long runs are on Saturdays when you have time to go the distance, giving you Sundays to recover. Before looking over the schedule, here are some important notes: SS (Strength train and stretch): Do your own routine or take a yoga classCT (Cross train): Do cardio other than running such as biking, swimming, or a cardio classRest: You don't have to skip out on exercise entirely. Click here to print an image-free version of the training program. Connect - Upload to ewakefie's account.
Training Programs. Running Clubs. Running Times Magazine.