When you do an interval training, regardless of your speed, the key is to breathe comfortably at all times: you should be able to speak while running.
#3: Pace your sessions
Please spread out the sessions evenly with one at the weekend and the other two during the week.
#4: Heart Rate
If you have a heart rate sensor, you should stay at approx 70% of your maximum heart rate during the running phases, without ever exceeding 75%. You can check out our heart rate monitors to equip yourself for your training sessions.
Hydrate, hydrate, hydrate!
After each session, remember to take on fluids to hydrate your body. Do not forget this, it’s for your own health and safety!
Let’s move on to take a look at what the sessions will encompass this week! :)
Each session will comprise of 3 parts:
1. Power Walking 2. Running without Stopping 3. Slow Walking
Objective of Week 2: 4km without stopping
Before each session, remember to warm up your muscles by stretching and completing a 10min power walk. This will allow your muscles to prepare for the session coming ahead.
After each session, remember to cool down by slow walking. Sitting down right after a run might lead to cramps! The slow walk will gradually allow your heart rate to decrease to a normal rate.
Also remember to hydrate and do light stretches after your session! Your dietary intake is as important as your running sessions, do not overlook eating the right amount of healthy food which will fuel your muscles to relax and get stronger.
And with that, we’re done with Week 2! See you next week!
Congratulations. I know you are feeling tired and sore, but it will get better! As you follow the plan, your stamina and performance are going to improve. Keep up the good work and see you next week. :)
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About our author:
Growing up, I was never a fan of the outdoors, but that all changed when I started hiking in my teenage years! Now, most of my trips and plans involve hiking and it allows me to clear my mind and enjoy the views that I witness at the end! :)