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Anonymous
>>39493 I didn't write this, I stole it from some website.
Here are 20 sessions to get you started.
20 Sessions
1. 15 minute run. This can be a jog. Get out. Don't stop. 15 minutes that's it. Go home. No more jogging after this.
2. 1 min on, 1 min off, 30 minutes. You will run hard for a minute. Recover by walking for a minute. This will give you 15 minutes of work, 15 minutes of recovery. The pace should be around your 400 metre mark but really this about perceived exertion. I use a lot of these intervals. The aim is to push as hard as you can but never so hard that you get crushed and can't finish the whole session. If you don't feel great after a recovery drop your pace down a little for the next interval. BUT DON'T STOP!
3. 3 x 7 minutes, 3 minute recoveries. Obviously this will be slower than Run 2. This is a tough one so early on.
4. Benchmark A. For me this run is about 2 miles long. The first 5 minutes are a steep climb, then followed by about 4 minutes fairly flat ground, 2 minutes very fast descent and then two to three minutes of flat running to finish. For the first time aim to do this in about 17-18 minutes ie pace yourself heavily. If you don't have any hills and are just running 2 miles flat then make that 15-16 minutes. Record your time.
5. 2 mins on. 1 min off, 30 minutes. 20 minutes work, 10 minutes recovery.
6. 20 minutes - flat ground. Just a simple 20 minute run at a comfortable pace. At 20 minutes stop and walk home.
7. Benchmark A. Go for it this time and beat your score.
8. Benchmark B. Mine is a 5 minute climb, 15 minutes flat, 4-5 minute fast descent. I reckon it's about 3.9 miles. Time and record.
9. 5 mins on, 1 off, 30 mins. 25 minutes work. 5 minutes walk recovery. This hurts. Intervals 3 and 4 will be challenging.
10. 20 minutes at an even pace over mixed ground. A bit more fizz than on run 6 and mix the ground up a little so you're not just running flat. 20 minutes done, go home.
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