Park Adventures
Interval Session (1)
Run for 30seconds,
Walk for 30seconds
x 8
Rest for 3minutes
Repeat 2-4 times (you decide)
Interval Session
Tempo Run
Run 90s
Rest 90s
x7
Tempo Run
20 Minute Workout
5min, 2 min recovery
4min, 2 min recovery
3min, 75s recovery
2min, 60s recovery
1min, 60s recovery
20 Minute Workout
40 Minute Workout
5 x 1min
4 x 2min
3 x 3min
2 x 4min
1 x 5min
90s recovery between reps
2 min recovery between each set
40 Minute Workout
Pyramid Intervals
2 mins, 90s recovery
3 mins, 90s recovery
5 mins, 90s recovery
3 mins, 90s recovery
2 mins, 90s recovery
4x75s, 75s recovery.
Pyramid Intervals
Shorter intervals
6 mins, 90s recovery
3 mins, 90s recovery
5x75s, 75s recovery
2min, 90s recovery
5x45s, 60s recovery
2 min, 90s recovery
6x30s, 60s recovery
Short Intervals
Fartlek Session (1)
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)
Fartlek Training
Orienteering
(click for instructions below)
Orienteering
30 Minute Workout
5 x 4mins
75 second recovery between each rep
30 Minute Workout
Pyramid
Run for 1 min, then 30 seconds rest.
Run for 2 mins, then 1 min rest
Run for 3, then 1 min rest
Run for 4, then 1:30 rest.
Run for 3 mins then 1 min rest
Run for 2 mins, then 1 min rest
Run for 1 min and then warm down jog.
Pyramid
Mixed intervals
5 mins, 90s recovery
3 mins, 90s recovery
2x75s, 75s recovery
3 mins, 90s recovery
2x2min, 90s recovery
2x75s, 75s recovery
Mixed Intervals
Descending intervals
6mins, 90s rest
4mins, 90s rest
2 x 3mins, 90s rest
2 x 2mins, 90s rest
3 x 90s, 90s rest
