22/06/2025
1. INTERVALS
-Run fast for 30 sec to 1 min
-Recover with a walk/jog for 1-2 min
-Repeat 4-6 rounds
-Do once a week
2. TEMPO RUNS
-Warm up for 5-10 mins
-Run at a pace where you can only speak in short phrases
-Hold for 20-30 mins
-Cool down 5-10 mins
3. HILL REAPEATS
-Find a short hill (30-60 seconds uphill)
-Sprint or push hard uphill
-Walk or jog down slowly
-Do 4-6 repeats once a week
4. EASY RUNS
-Run at a chill pace (You should be able to talk easily)
-20-45 mins is enough
-These make up 70-80% of weekly runs
Speed = Strategy + Patience.
Your speed will come
Just stay consistent 😊👍
