The workouts
- 24 min run - 70% effort .... no more
- 100 m strides [ 30s. rest btwn ] - 70 / 80 %
- 100m run /100m jog /100m walk - 70 / 80% run
- 55m run / 55m jog / 55m walk - 75 / 85% run
- 400m jog / 100m run [ 2min rest ] repeat
:: 24 min run doesn't have to be at the track....but good to see how far you go each time
:: would be helpful to jot down how many or how far you got in each workout- your call
:: Effort levels are a approximate.
Basically - think the longer the distance the slower the speed
24 min = slowest/ easiest
55m runs = fastest/ hardest
:: MILE WEEK ( every 3 weeks) - only do two workouts that week
:: If you can't do a full 24 minutes of any workout - start with less and build up Try-
Level 1 - 8 min
Level 2 -16 min
Level 3 -24 min
Links to "how to" videos will be here when videos are ready