Empowered University
Track & Field
Coach
Andrew G
This 4-week long training program is intended to expose individuals to zone-based heart rate training while improving fat burning, work tolerance, and the body’s ability to effectively use oxygen!
Features3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
1. Treadmill or running area2. Heart rate monitor
Sample Week
Week 1 of 4-week program
Sunday
Zone 3 Work
A
Run
4 x 2:00 @ 1, 2, 1, 3
B1
Run
3 x 3:00 @ 3
B2
Run
3 x 1:00 @ 1
C
Walk
1 x 8:00
Tuesday
Zone 2 Work
A
Run
4 x 2:00 @ 1, 2, 1, 3
B1
Run
2 x 5:00 @ 1
B2
Run
2 x 3:00 @ 2
C
Walk
1 x 8:00
Thursday
Zone 4 Work
A
Run
4 x 2:00 @ 1, 2, 1, 3
B1
Run
7 x 1:00 @ 4
B2
Run
7 x 1:00 @ 1
C
Walk
1 x 8:00
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