10-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 20-minute interval (IN) run at level 4 intensity (80-90% MHR). Cool down with a 10-minute EN run at level 2 intensity.
TODAY, DO AN INTERVAL (IN) RUN FOR 20 MINUTES AT LEVEL 4 INTENSITY. Warm up for 10 minutes at level 2 intensity at the track, then do a 1000m hard effort (2.5 laps), walk easily for 1 minute, repeat for 20 minutes. Cool down by walking or jogging for 10 minutes at level 2 intensity.
Shopping:
(what is this?)
