Cardio Coach with Sean O'Malley

Cardio Coach with Sean O’Malley

A lot of people complain about running on the treadmill due to boredom and I always wish there was a way I could introduce them to Sean’s program. I can credit CC as one of the program that has kept me running even on vacations, I love trying CC out on a new treadmill at a different location.

This is just such a great program, the music matches the pace perfectly, when coach tells you to run it is almost impossible to walk since the music pushes you on and you just feel like you are not giving it your all. I have yet to really find a program that works as perfectly as CC does, Sean is having a great sale right now for many different reasons and I feel for $4.95 this will be a great way to have people try out the program. Download just one to try it out and I bet you will be back for more. To top it off Sean is really an all round great guy with one of the best voice to coach you through a run.

I really wanted to stay in bed this morning it was so warm and coozy, but got up anyway for my scheduled 4.5miles run through the Serengeti, nothing puck you up like deciding whether to eat or be eating.

Cardio Coach Volume 5 is an expedition through the Serengeti, and you have to decide to either be a gazelle or a lion, today I was a gazelle avoiding being the lion’s lunch.

Warm up (~5 mins) 4-5.5mph (recovery pace)
Steady state 1 (~3mins) 5.5 – 5.8mph (base pace)
Challenge 1(~17mins) 3x4mins (6.4mph-marathon pace) -2 mins rest (5.5mph -base)
Steady State 2 (~3mins) 5.0 – 5.5mph (recovery – base)
Challenge 2 (~10 mins) 6x1min sprints (7.5mph – 3k pace) 30seconds rest (4mph)
Steady State 3 (~3mins) 5.0 – 5.5mph (recovery – base)
Challenge 3 (~8 mins) 4x30seconds (8mph – 1 mile pace) – 90sec rest (5.0 – 5.5mph)
4.5miles average pace 5.9 mph (base)

You really have to experience your own run through the Serengeti, the workout speed are picked by you based on % of heart rate max or zone or whatever you have set up to run different paces. The music changes so drastic that you will know if the lion is on the hunt or if you have time to relax. Each program is a different track so you can rearrange the workout the way you want or if you have multiple like I do string a couple of programs together for a super challenge.

Did Dynamic Flexibility from Brain Training for Runners (really love the book) and ended with a stretch from Coach.