I put together the following guidelines to help you increase your running speed and cardiovascular endurance during the 12 weeks of the Challenge. Can’t run? No problem. The below guidelines can be applied to other cardiovascular exercises (like walking, rowing, elliptical, cross trainers, biking, etc.) Mileage modification might be needed depending on the activity.
In this guide:
Maximum Heart Rate (MHR) = 220 - Age
60% MHR= MHR * 0.60
85% of MHR= MHR * 0.85
A 35 year-old female has the MHR of: 220-35 = 185 Beat Per Minute (BPM)
60%of her MHR = 185 * 0.60 = 111 BPM
85% of her MHR= 185 * 0.85 = 157 BPM
SUGGESTED WEEKLY SCHEDULE:
I recommend assigning 2 days a week for this training goal. 1 day for endurance and the other for speed.
This is the day where you will finish more miles. This is the long distance day. Time is not a factor. Your speed will be anywhere from brisk walking to a mild jog. Your heart rate should be anywhere between 55% - 75% of MHR. This is the day where you will see how far you can go. Let’s take a weekly mileage goal of 6 miles. On endurance day, try to complete at least 50% of your weekly mileage.
This is the day where you will do much shorter distance, but with alternating speed and distance intervals. Your heart rate could reach as high as 85% of MHR.
I put together the below Matrix for an adult individual with an average walking speed of 3.0 mph. The matrix increases in speed and distance every week until it reaches a moderate running speed and a total distance of 5 miles by week 12.
Do you want your own custom Speed Matrix? Download the below Excel spread sheet for a customized Speed Matrix.
Happy Healthy Transformation!
Rami S. Aboumahadi
Personal Trainer and Founder of the Total Transformation Challenge Program.