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

设置 1 : 1 个回合

Run

5 分钟

Increase Speed Up To 10km/h

5 分钟

Run 10km/h

5 分钟

Run As Hard As You Can

10 分钟

Run 9-10km/h

15 分钟

Cool Down Jogging

5 分钟

相关锻炼

HIIT running

22 分钟, 激烈

20 Min Running Interval

20 分钟, 激烈

Interval Running

34 分钟, 激烈

Running - Intervals

35 分钟, 中度

Interval Run 30 By 30

45 分钟, 激烈

Variable Intensity Running

20 分钟, 中度