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  • Brad's Training Program

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    consistencywins
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    BRAD'S 10 K CARDIO TRAINING PROGRAM MONDAY: TUESDAY: 30 Minutes Cardio / Chest and Triceps 30 Minute Interval Run 20 Minute Warm-Up Elliptical 2 minutes at 8. Mph 1 minute at 4. Mph - 10 Reps 30 Mins. 10 minutes cool down - usually walk 30 Minute Cardio / Back and Biceps 10 min Stairs 10 min Elliptical w / Arm Movement 10 min Bike

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    BRAD'S 10 K CARDIO TRAINING PROGRAM MONDAY: TUESDAY: 30 Minutes Cardio / Chest and Triceps 30 Minute Interval Run 20 Minute Warm-Up Elliptical 2 minutes at 8. Mph 1 minute at 4. Mph - 10 Reps 30 Mins. 10 minutes cool down - usually walk 30 Minute Cardio / Back and Biceps 10 min Stairs 10 min Elliptical w / Arm Movement 10 min Bike

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    856 views1 page

    Brad's Training Program

    Uploaded by

    consistencywins
    BRAD'S 10 K CARDIO TRAINING PROGRAM MONDAY: TUESDAY: 30 Minutes Cardio / Chest and Triceps 30 Minute Interval Run 20 Minute Warm-Up Elliptical 2 minutes at 8. Mph 1 minute at 4. Mph - 10 Reps 30 Mins. 10 minutes cool down - usually walk 30 Minute Cardio / Back and Biceps 10 min Stairs 10 min Elliptical w / Arm Movement 10 min Bike

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    BRAD’S 10 K CARDIO TRAINING PROGRAM

    MONDAY: 30 Minutes Cardio / Chest & Triceps

    TUESDAY: 30 Minute Interval Run


    20 Minute Warm-Up Elliptical
    2 Minutes at 8.6 mph 1 Minute at 4.0 mph – 10 Reps 30 Mins.
    10 minutes cool down – usually walk

    WEDNESDAY: 30 Minute Cardio / Back & Biceps


    10 min Stairs
    10 min Elliptical w/ Arm Movement
    10 min Bike

    THURSDAY: 30 Minute Negative Split Run


    20 Minute Warm-Up
    30 Minute negative split run – Start @ 9:00 mph, then 8:45
    mph, then 8:30, 8:15, 8:00, 7:45, 7:30, 7:15, 7:00, 6:45, 6:30
    increase every 3 minutes or so.
    10 minute cool down

    FRIDAY: 30 Minute Cardio - Shoulders

    SATURDAY: Outside Run - preferably about 1 hour, fast pace.

    SUNDAY: Off

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