Linda Schalling

Hey sweeties,

Today was an exercise day and I made a new training program I thought i would share with ya all. 

 

Interval training session No.1:

 

• Warm up: Jogging for about 4-5 min whilst in the last couple of minutes you do high knees, kick your bum etc.
• Intervals: 20-60-40-60 this is the base in this interval session. Run 20s, jog 60s, run 40 and then jog 60s. While you run you shall keep a pace of ca 75-80% of your maximum speed. This though depends on in what shape you're in. Remember to not empty your energi in the first sets, that will not develop your fitness.
  During paus (the jogging part) try to keep jogging thoughout the session, if you feel like you can't recover at all between the running part, then powerwalk.
  After repeating 20-60-40-60 six time you take a longer paus (jogging) for three minutes. Thin of course depends on how long your total distans is, if it's shorter than 5km I strongly recommend you not to have it partly because there might not be anything left to run, but also bacause it probably will appear in the end where it will be useless.
• Cool down: Jogging for about 4-5 min.
• Streching

Session completed!

I wish you all good luck and try to repeat this program every other week :) 

 

20-60-40-60