Mature Athlete: Cycle 3, Week 7, Day 4
The third cycle of the Mature Athlete workouts is another 12-week program with a variety of training options and modes. This cycle integrates challenge workouts to keep you competing with yourself. It should be fun!
Weeks 7 to 12 incorporate run challenges, resistance training challenges, and machine Fartlek workouts. For the total-body strength training workout, use the accompanying strength training forms to track your progress. During weeks 7 to 12 you will train on four days per week according to the following format:
Week 7, Day 4: Machine Fartlek Training #1
Machine Fartlek training is performed on any exercise machine (i.e., treadmill, elliptical, stairclimber, etc.) and is composed of varied levels of efforts as follows:
- Easy effort (EE): Very slow, but moving
- Moderate effort (ME): 50% effort
- Hard effort (HE): As hard as you can push it
The goal is to move from one level of effort to the next and repeat for the designated time or repetitions prescribed.
For example, a workout may read moderate effort (ME) for 20 seconds (:20) to hard effort (HE) for 15 seconds (:15) to easy effort (EE) for 25 seconds (:25), then repeat.
Machine Fartlek #1
20:00/20 repetitions of ME @ :30 – HE @ :10 – EE @ :20.