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Your 12-Week Cardio Calendar

Week 1
Day 1: 10 min. easy run
Day 2: 12 min. of intervals, alternating 1 min. easy run with 1 min. moderate run
Day 3: 12 min. easy run

Week 2
Day 1: 12 min. easy run
Day 2: 12 min. of intervals, alternating 1 min. easy run with 1 min. moderate run
Day 3: 15 min. easy run

Week 3
Day 1: 15 min. easy run
Day 2: 15 min. of intervals, alternating 1 min. easy run with 1 min. moderate run
Day 3: 17 min. easy run

Week 4
Day 1: 15 min. of hill/stair reps, alternating 1 min. moderate run up with 1 min. easy run down
Day 2: 17 min. easy run
Day 3: 20 min. easy run

Week 5
Day 1: 17 min. of hill/stair reps, alternating 1 min. moderate run up with 1 min. easy run down
Day 2: 20 min. easy run
Day 3: 25 min. of intervals, alternating 5 min. easy run with 5 min. moderate run

Week 6
Day 1: 25 min. easy run
Day 2: 25 min. of intervals, alternating 30 seconds easy run with 30 seconds moderate run
Day 3: Run a 5k race! (3.1 miles)

Week 7
Day 1: 24 min. moderate run
Day 2: 25 min. of intervals, alternating 1 min. easy run/1 min. moderate run/1 min. fast run
Day 3: 35 min. of intervals, alternating 5 min. easy run with 5 min. moderate run

Week 8
Day 1: 40 min. of intervals, alternating 1 min. moderate run with 1 min. easy run
Day 2: 35 min. of hill/stair reps, alternating 2 min. moderate run up with 2 min. easy run down
Day 3: 40 min. of city-block/telephone-pole intervals: alternate running 1 block (or 1 pole to pole) easy with running 2 blocks (or 2 poles) fast

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Week 9
Day 1: 45 min. moderate run
Day 2: 35 min. of hill/stair reps, alternating 2 min. moderate run up with 2 min. easy run down
Day 3: 45 min. of long intervals, alternating 10 min. moderate run with 5 min. easy run

Week 10
Day 1: 50 min. of city-block/telephone-pole intervals: alternate running 1 block (or pole) easy with 3 blocks (or poles) fast
Day 2: 45 min. of hill/stair reps, alternating 5 min. moderate run up with 5 min. easy run down
Day 3: 50 min. moderate run

Week 11
Day 1: 40 min. of long intervals, alternating 5 min. easy run/20 min. moderate run/5 min. easy run/10 min. moderate run
Day 2: 50 min. of hill/stair reps, alternating 5 min. moderate run up with 5 min. easy run down
Day 3: 50 min. of short intervals, alternating 30 seconds easy run with 30 seconds fast run

Week 12
Day 1: 55 min. moderate run
Day 2: 25 min. of short intervals, alternating 30 seconds easy run with 30 seconds moderate run
Day 3: Run a 10k race! (6.2 miles)

Next up: Final preparation for your race

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