Why Intervals?
Importance of Interval Work:
- Improves Speed and Efficiency: Interval training helps you run faster by improving your running economy, making you more efficient with less energy.
- Enhances Aerobic and Anaerobic Capacity: It builds both endurance and speed by challenging your body to use oxygen efficiently and sustain short bursts of high intensity.
- Increases Lactate Threshold: Regular intervals raise your lactate threshold, allowing you to run faster without tiring as quickly.
- Builds Mental Toughness: Pushing through high-effort intervals develops resilience, helping you handle fatigue during long races.
- Time Efficiency: Intervals provide significant fitness gains in a shorter amount of time compared to steady-state runs.
- Prepares You for Race Day: Intervals mimic race intensity, helping you maintain your target pace even when fatigue
6min Cardio
2 min Break
5 sets – Increase effort on each set_ Time Cap 18 min
Row / SKi 15 Cals
Tall Plank KB Pass Through 10 reps
Dumbbell Goblet Tall Kneeling to Standing 10 reps
Single Arm Kettlebell Rack Carry 20m (70/53)
2min Break
5 sets – Increase effort on each set_ Time Cap 18 min
Bike / Run 15 Cals
Flutter Tuck L Hang 30 secs
Long Step Bodyweight or sandbag / DB behind the neck / Walking Lunge 10 reps per side
Dumbbell Farmer Carry 30m (70/53)