Hard Interval Running

Only do this if you're able to run for least 60min and your heart is ok! Start slow, warm up for 5min. Increase speed up to 10km/h (6-7mph) for the next 5min. Keep this speed for 5min. Then do intervals: run as fast as you can for 30seconds, rest for 30 seconds (very slow jogging). Repeat this 6-8 times. Run with 9-10km/h 10min. Cool down with slow running/walking for the next 7min. Do this not more than 2-3 times a week and rest days in between

Exercises

Set 1: 1 round

Run

5 minutes

Increase Speed Up To 10km/h

5 minutes

Run 10km/h

5 minutes

Run As Hard As You Can

10 minutes

Run 9-10km/h

15 minutes

Cool Down Jogging

5 minutes

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