20 to 35 km per week and beyond.
Aim to complete 12 to 20 repetitions of 200m. Don't start each interval too fast, rest till your heart rate drops to a comfortable level.
If your target is a 9min 2.4km run, you would average 45 seconds for 200m.
Attempt to run under 45 seconds for each 200m interval.
Aim to complete 12 to 20 repetitions of 400m. Don't start each interval too fast, rest till your heart rate drops to a comfortable level.
If your target is a 9min 2.4km run, each lap would average 1min 30 seconds or 90 seconds for 400m.
Attempt to run under 90 seconds for each 400m interval.
Incorporate fartlek (Swedish for speed play) training into your running routine for a more engaging and versatile workout. This training method allows you to vary your running speed as desired, providing endless variety and increasing overall interest.
Try running fast for 100m, then slowing down to a jog, incorporating strides or 90% sprints, and finishing with a slower run to cool down. Repeat this sequence after you have sufficiently recovered.
IPPT READY by Terence Choo
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