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 9, Day 2 : Run Challenge

 

Option 1:

A 3-mile run fast as you can. Record the time and attempt to better it the next session.

 

Option 2:

6 x 400 meter runs completed in the least amount of time. Start a stopwatch and run six x 400 meters as fast as possible with minimal rest between runs. Attempt to complete all six runs in the least amount of time. Record the total time and attempt to better it the next session.

 

Option 3:

Hill runs. Find a steep hill of decent length (i.e., 20 yards to 50 yards) and run up and down in the least amount of time. For shorter hills (20 to 35 yards) perform 30 repetitions.  For longer hills (35 to 50 yards) perform 20 repetitions. Record the total time and attempt to better it the next session.

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