Do one of the workouts in the morning, the second in the afternoon or evening if you have double-workout days. In practice, this means: Try to separate your strength and endurance workouts by eight hours. Large volume of endurance training in the program. Once you have a marker and you know what you want to run then you can use the running paces from the appropriate training column. Great amount of intensity on the endurance side of the training program. Ensure a proper warm up of 10-15min easy running with 5x30sec builds. It is important that you select an appropriate goal for your current level so do a 1km Time Trial (TT) before starting the programme. ![]() Take the RW 1km Challenge, follow our training programme and let us know how you fare.ġ5min easy 2x400m with 1min rest between 10min Recoveryģ0min running 10min recovery, 10min easy, 10min tempoġ0min easy 5x200m with 30sec recovery 15min recoveryġ5min easy 3x400m with 1min rest between 10min recoveryģ5min running 10min recovery, 15min easy, 10min tempoġ0min easy 6x200m with 30sec recovery 15min easyġ5min easy 4x400m with 1min rest between 10min recoveryĤ0min running 20min recovery, 10min easy, 10min tempoġ5min easy 7x200m with 30sec recovery 15min easyġ0min easy 2x400m with 1min rest between 10min recoveryġ5min easy 2x200m with 30sec recovery 15min easyġ5min easy running with 5 x 30sec builds + 1KM TT Improving your speed over 1km can dramatically increase your speed over longer distances.
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