Base Conditioning Session 2

Overview

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Time

20

minutes

Type

Intervals

Aim

Improve Aerobic Capacity (VO2 max.) to be able to run longer in your aerobic zone

Details

3x3 min intervals at your 5k running pace with 1 min slow walk between intervals. Do 2 sets of 3 interval sessions

4
reps
3
sets
70
%
work
Walk
Recovery
3:00
min
Rest (between sets)
Warm Up
A Skips

A-skips and B-skips sharpen your overall form by emphasizing foot placement, knee drive and leg extension from the bottom up.

Leg Swings

3 x 10 each side. "Leg Swings" are one of four moves featured in the Active Warmup circuit from Runner's World, a workout designed to get your body loose and ready to run, from elite running coach John Cook.

Arm Circles

10 small each direction followed by 10 large each direction

Walking Lunges

3 x 10m. Warm up with a functional move that strengthens your whole lower body.

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