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» Intermediate 10K

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Day 055 - Longer Intervals

15-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 20-minute interval (IN) run at level 4 intensity (80-90% MHR). Cool down with a 10-minute EN run at level 2 intensity.

TODAY, DO AN INTERVAL (IN) RUN FOR 20 MINUTES AT LEVEL 4 INTENSITY. This month you'll be doing longer interval sessions to help improve your level of fitness and feel for going fast. Warm up for 15 minutes at level 2 intensity, then, using a relatively flat section of road or trail, go hard for 4 minutes, holding a level 4 intensity, walk easily for 1 minute, repeat 4 times. Cool down by walking or jogging for 10 minutes at level 2 intensity. These longer intervals require a good focus of attention, focus on good technique and breathing.