Intervals & Leg Strength

Monday – Week 9

Part 1: Intervals

Interval Workout:

  • 10 minute warm-up (pace 2-3)
  • 5 x 5 minutes, pace 7 (2 minute recovery in-between)
  • 5 x 1 minute, pace 8 (1 minute recovery in-between)
  • 5 minute cool-down (pace 2-3)

See Pace Scale

Part 2: Leg Strength

Do 3 rounds with 30 Seconds rest after each round

Slide Back Lunges

12 reps each side

Calf Raise with Hip Extension

12 reps each side

Single Leg Bridge

12 reps each side

Donkey Kicks

12 reps each side