Park Adventures
Interval Session (1)
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Run for 30seconds,
Walk for 30seconds
x 8
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Rest for 3minutes
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Repeat 2-4 times (you decide)
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Interval Session
Tempo Run
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Run 90s
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Rest 90s
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x7
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Tempo Run
20 Minute Workout
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5min, 2 min recovery
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4min, 2 min recovery
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3min, 75s recovery
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2min, 60s recovery
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1min, 60s recovery
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20 Minute Workout
40 Minute Workout
5 x 1min
4 x 2min
3 x 3min
2 x 4min
1 x 5min
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90s recovery between reps
2 min recovery between each set
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40 Minute Workout
Pyramid Intervals
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2 mins, 90s recovery
3 mins, 90s recovery
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5 mins, 90s recovery
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3 mins, 90s recovery
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2 mins, 90s recovery
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4x75s, 75s recovery.
Pyramid Intervals
Shorter intervals
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6 mins, 90s recovery
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3 mins, 90s recovery
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5x75s, 75s recovery
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2min, 90s recovery
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5x45s, 60s recovery
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2 min, 90s recovery
6x30s, 60s recovery
Short Intervals
Fartlek Session (1)
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For this run, use the sides of a football pitch.
Jog the width, spring the length.
x 6 (one time round the pitch = 1)
Rest for 3 minutes
Repeat 2-3 times (your choice)
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Fartlek Training
Orienteering
(click for instructions below)
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Orienteering
30 Minute Workout
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5 x 4mins
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75 second recovery between each rep
30 Minute Workout
Pyramid
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Run for 1 min, then 30 seconds rest.
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Run for 2 mins, then 1 min rest
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Run for 3, then 1 min rest
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Run for 4, then 1:30 rest.
Run for 3 mins then 1 min rest
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Run for 2 mins, then 1 min rest
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Run for 1 min and then warm down jog.
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Pyramid
Mixed intervals
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5 mins, 90s recovery
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3 mins, 90s recovery
2x75s, 75s recovery
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3 mins, 90s recovery
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2x2min, 90s recovery
2x75s, 75s recovery
Mixed Intervals
Descending intervals
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6mins, 90s rest
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4mins, 90s rest
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2 x 3mins, 90s rest
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2 x 2mins, 90s rest
3 x 90s, 90s rest
