Tempo to Speed Demon Running Workout

I realized most of the workouts I post are strength training workouts, so I wanted to clear things up on how important cardio exercise is.  I do way more cardio than I do strength training.  I don't feel great if I don't include cardio.  The correct ratio of strength training to cardiovascular exercise depends on many things including: your fitness goals, your body type, and your training level. Remember however, that wherever you fall in those categories cardio exercise should still be included at some rate as it is good for your heart, lungs, circulatory system, and mood (among many other benefits).

Now for the workout....This is one of my new favorite running workouts.  I use it as an interval workout, and I'll do an interval run once a week.  I try to run about 3 days a week, in order to keep my running endurance and speed up, while also avoiding reoccurring injuries that I've been plagued with.  I do cardio 6 days a week, combining running with other options like the spin bike, StairMaster, or the elliptical.

This workout is a combination of a tempo run and speed interval workout.  It should help you to improve your speed in races ranging from a 5K to a half marathon.

Tempo to Speed Demon Running Workout:

1 mile warm-up

1/4 mile easy jog (about what you ended your warm-up mile with)

1/4 mile fast run

1/4 mile fast jog

1/4 mile sprint

**REPEAT**

Build up to where you can do 4-5 of these for a total of 5-6 miles (including the warm-up).

If this is confusing, here is the example of my workout:

1 mile warm-up (8-8.6 mph)

1/4 mile @ 8 mph (7:30 min pace per mile)

1/4 mile @ 10 mph (6:00 min ppm)

1/4 mile @ 9 mph  (6:40 min ppm)

1/4 mile @ 11 mph (5:27 min ppm)

-Repeat

I hope you are dripping sweat like me when you're all done!!! Um, yes, my tank is completely soaked...And I love it!