This run starts at Sarphatipark 2, Wednesday Eves, 18.15hrs / 6.15pm. It's a small group, mostly 1 to 3 people. We'll head towards and follow the Amstel, past the Philips building, towards the ring and back again, for about 50 minutes in total.
Suggested workout: 5 mins warm-up (easy jog), then 11x the following:
1.30 min steady, 1 min fast.
At about 22 mins , we do 1 min walk instead of fast.
+ Changing speeds will get you fitter AND faster.
+ The one minute walk is to recover even more.
+ The steady pace is really just that, steady. Catch your breath. This, plus the 1 min walk, ensures less injuries.
+ Every fast minute you get to train your own olympic finish :-) Run at your max (90% recommended) speed, then slowly jog back to the last one of the group, catch your breath, talk, until the next interval!
+ Regardless of the slow, steady pace and the walk, your average pace will be faster than with a long run.
- You get way more tired than running a long distance full stop!
- There's geese on the route.
Enjoy the run,
see you Wednesdays!