RUNCLUB - Spike the Heart Rate

Session plan

1. 7:00 PM7:15 PM

   Gathering 15 min

   Arrive, say hi and make sure you have drinks ready. First time? Introduce yourself and let us know a bit about your running history (if any), and we will advise you on our training schedules and methods.

2. 7:15 PM7:30 PM

   Warm-up 15 min

   Easy jog, dynamic drills and 3–4 strides to get ready for speed.

3. 7:30 PM8:00 PM

   Main set 30 min

   Intervals. Run the efforts hard but controlled and jog the recoveries. Every few weeks this session includes VO2max / vVO2max testing and benchmarking.

   Wednesday Speed Lab

   1. ↻ Repeat 4 times
      1. Recover0:45
      2. Run1:30, Hard
      3. Run2:00, Very hard
   2. ↻ Repeat 4 times
      1. Recover0:40
      2. Run1:00, Hard
      3. Run1:30, Very hard
4. 8:00 PM8:10 PM

   Cool-down 10 min

   Easy jog and stretching.

5. 8:10 PM

   Afterwards

   Food & drinks together after the session.

Running time 55 min · Total 70 min (7:00 PM – 8:10 PM)

Workout profile

• Easy
• Moderate
• Tempo
• Hard
• Very hard
• Maximum
• Recover
• Exercise