Getting again into speedwork whenever you’ve taken a while off could be daunting. Should you’ve carried out nothing however straightforward runs for the final a number of weeks (or months), the very last thing you need to do is leap proper into a giant interval exercise or lengthy, laborious tempo run. This turn-it-up tempo is the right answer whenever you need to re-introduce some velocity with out crippling your self for the remainder of the week. Give it a strive, and have enjoyable!
The exercise is damaged up into one-minute “intervals,” that are additional separated right into a 30-20-10 breakdown. The primary 30 seconds of every minute are run at a straightforward tempo, and then you definitely flip up the velocity a bit (therefore the identify) for the following 20 seconds, so that you’re operating at a reasonably fast tempo. You crank up the tempo once more for the final 10 seconds, so that you’re operating at a laborious effort, earlier than repeating the sequence.
The aim of this exercise is to work in your turnover and get your coronary heart fee up. There isn’t a relaxation in the course of the session, however you’ll be able to run as gradual as it’s essential to in the course of the “straightforward” parts to make sure you’re capable of flip up the tempo within the 20- and 10-second sections.
The exercise
Warmup: 15-20 minute straightforward jog
Exercise: 10-15 x (30 seconds straightforward, 20 seconds reasonably fast, 10 seconds laborious)
Cooldown: 10-15 minute straightforward jog, adopted by mild stretching
