4-Week Endurance Interval Program

CoachMichelle

1 customer review  


Sample this plan:

Goal: PerformanceStaminaGet fit

Description: The 4 Week Endurance Interval Training Plan is developed to build up athletic endurance through 12 sessions of run walk intervals that gradually increase stamina of running performance. This program can be done on a treadmill or outdoors. It is recommended to do the sessions every 2 days.

Sport: Running

Level: Beginner

Duration: 4 weeks

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Beginner
This is a one week program for beginners that includes 3 sessions at 30-40 minutes each depending on your abilities - The plan consists of interval runs mixed with ladders of jumping jacks, pushups and situps. This workout program will get you on the road to fitness in a fun and active way. It can be done on a treadmill with space nearby for bodyweight exercises or outdoors. It is recommended to do the workouts every 2 days.
Intermediate
This plan contains 3 sessions of running ladder drills designed for improving speed and endurance for all types of runners. These drills can be done as needed and used as part of a regular training week. It is recommended to do these drills every 2-3 days for maximum benefits. These drills can be done on a treadmill or outdoors before or after standard training runs.
Intermediate
Tabata Metabolic Finisher Pack contains three 4 minute Tabata workouts designed to be done at the end of any workout. Tabatas require 8 sets of 20 second work and 10 second rest intervals. These 4 minute finishers get your metabolism running so that you can continue burning fat post workout. They can be used daily and it is recommended that you alternate between the 3 tabatas per workout as you use them. This program requires no equipment and can be done in any gym setting, the outdoors or at home.
Intermediate
This is an intermediate/advanced level, high intensity interval training for increasing endurance and speed. The short bursts of sprinting are perfect for fat loss and toning muscles. To complete each exercise you will need a treadmill or an area with hills or slopes. Each session is 20 minutes and great for regular cardio, fasted cardio in the morning or a post resistance workout burnout. There are three sessions in the week. Feel free to use ankle weights, or resistance bands for more intensity.
Beginner
Sprint your way to a 6 pack with this interval conditioning workout. Perform 3 workout sessions over the course of 1 week. Try to rest at least 24 hours between workouts. Interval conditioning will allow you to raise and lower your heart rate for metabolic boosting and athletic performance benefits. This workout program coupled with a nutrition plan that matches your goals, will bring out those abs
Advanced
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Beginner
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Beginner
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