TIPS:
BEGINNER
Outdoors or on a treadmill:
- Run 17 min (50-55%)
OR
-3 x 2 min run (race pace)
-2 min break after every set
OR
-Run 25 min (40-45%)
- Run 17 min (50-55%)
OR
-3 x 2 min run (race pace)
-2 min break after every set
OR
-Run 25 min (40-45%)
INTERMEDIATE
Outdoors or on a treadmill:
- 4x 5 min run (race pace)
-2 min break after every set
OR
-Run for 21 minutes. (50%)
-Every 7 min run race pace for 1 min.
-Back to normal (50%)
OR
-5k run (60-65%)
- 4x 5 min run (race pace)
-2 min break after every set
OR
-Run for 21 minutes. (50%)
-Every 7 min run race pace for 1 min.
-Back to normal (50%)
OR
-5k run (60-65%)
ADVANCED
Outdoors or on a treadmill:
Possible workouts:
- 7k run (60-65%)
OR
- Run for 25 minutes. (50%)
- Every 5 min run race pace for 1 min.
- Back to normal (50%)
OR
- 5k race pace
Possible workouts:
- 7k run (60-65%)
OR
- Run for 25 minutes. (50%)
- Every 5 min run race pace for 1 min.
- Back to normal (50%)
OR
- 5k race pace