Cardiovascular Work

General warm up

10 Min Jog @ easy pace

Then:

30 min run fartlek style

run Hard for 30 seconds

Run Easy for 30 seconds

If you are outside you can also do this “light pole to light pole” which means you can choose landmarks and run Hard to one and run Easy to the other.

Then:

Cool Down

Jog for 10 Min @ easy pace