Intervals Workout Session 🏃🏻‍♂️🏃🏼‍♀️🏃🏻

We do cycles of 4-6 weeks, with a progressive intensity, and the last session is lighter.

These intervals sessions are part of a 12 weeks training towards the 20km of Brussels.

Event on Strava

Session:

• 15’ warm up
• 4x (9' pace 10k-HM + 2' jog)
• Cool down to get back to the starting point

S=All out sprint
RF = Run fast, at MAS (Maximum aerobic speed)
CF = Run comfortably fast (1h threshold)
J = Jog, recuperation

Notes:

It should take about one hour in total, as the cool down will end when we reach back to the meeting point.
It's NOT required to have an activity tracker or smart watch to be able to follow the program, as I'll be giving signals with a whistle.
For the "run" part, you can follow your own pace and we'll be regrouping in the "jog" part.
Intervals training is not advised for total beginners. To have an idea, the average pace at the warm up is around 5'45"/km-6'/km so this pace should feel very comfortable

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