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Description

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
Run
5 minutes
Increase Speed Up To 10km/h
Increase Speed Up To 10km/h
5 minutes
Run 10km/h
Run 10km/h
5 minutes
Maintain a straight and erect posture with your head up and back straight.
Run As Hard As You Can
10 minutes
Run 9-10km/h
Run 9-10km/h
15 minutes
Cool Down Jogging
Cool Down Jogging
5 minutes


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