4min jog: 1min 30sec walk for 40minutes
6 x 2 min out - 3:15 back
6min jog: 1min walk for 45minutes
(3,1,3,1,3,1,3,1 mins off 2min jog)
8min jog: 1min walk for 35minutes
9 x 1:30 fast / 2 min slow
10min jog: 1min walk for 40minutes
6 x 3 min fast / 2 min slow
12min jog: 1min walk for 35minutes
9 x 2 min fast / 2 min slow
14min jog: 1min walk for 40minutes
12 x 1:30 fast / 1:30 slow
45min jog
Down the pyramid Fartlek: 6, 5, 4, 3, 2, 1 mins off 2 min jog
9 x 1:30 fast / 2 min slow
6 x 3 min fast / 2 min slow
Beginner routes to be confirmed
9 x 2 min fast / 2 min slow
Warm-up: https://www.komoot.com/tour/2821038258
7–8kph: https://www.komoot.com/tour/2821046366
9–10kph: https://www.komoot.com/tour/2821053513
Beginner routes to be confirmed
12 x 1:30 fast / 1:30 slow
Warm-up: https://www.komoot.com/tour/2821065501
8kph interval route: https://www.komoot.com/tour/2821071627
Beginner routes to be confirmed
Down the pyramid Fartlek: 6, 5, 4, 3, 2, 1 mins off 2 min jog
Faster beginners: intervals with the 8s group
Pyramid (1,2,3,4,4,3,2,1) off 2min jog
Beginner routes to be confirmed
9 x 1:30 Fast / 2:30 slow