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Walk: 5mins with explanation
48 minute run countdown every minute
Cool down: 5min walk with explanation
5 min warm up walk; Set distance run of around 3.25 miles. [Call outs every minute up to 25 minutes, thereafter every half minute up to 36 minutes so you can gauge your running time over the set distance]; Finishing with a 5 min cool-down walk.
5 min warm-up walk;
5 min warm-up run;
FIVE INTERVAL runs each one comprising a 4 min tempo run followed by a 1 min recovery run;
Finishing with a 5 min cool-down walk.
5 min warm-up walk; 5 min warm-up run; THREE interval runs comprising a 8 min tempo run followed by a 1 min recovery run; finishing with a 5 min cool-down walk.
5 min warm up walk; Set distance run of around 3.25 miles. [Call outs every minute up to 25 minutes, thereafter every half minute up to 36 minutes so you can gauge your running time over the set distance]; Finishing with a 5 min cool-down walk.
5 min warm-up walk;
5 min warm-up run;
FIVE INTERVAL runs each one comprising a 4 min tempo run followed by a 1 min recovery run;
Finishing with a 5 min cool-down walk.
5 min warm-up walk; 5 min warm-up run; THREE interval runs comprising a 8 min tempo run followed by a 1 min recovery run; finishing with a 5 min cool-down walk.
5 min warm up walk; Set distance run of around 3 miles. [Call outs every minute up to 25 minutes, thereafter every half minute up to 36 minutes so you can gauge your running time over the set distance]; Finishing with a 5 min cool-down walk.
5 min warm-up walk;
5 min warm-up run;
A pyramid run (more accurately an Ayers Rock Profile run) with FIVE segments;
The FIRST segment will comprise a 3 min tempo run followed by a 2 min recovery run;
Then THREE SEGMENTS EACH COMPRISING a 4 min tempo run followed by a 1 min recovery run;
The FIFTH segment will comprise a 3 min tempo run followed by a 2 min recovery run;
Finishing with a 5 min cool-down walk.
5 min warm-up walk; 5 min warm-up run; THREE interval runs comprising a 7 min tempo run followed by a 1 min recovery run; finishing with a 5 min cool-down walk.
5 min warm up walk; Set distance run of around 3 miles. [Call outs every minute up to 25 minutes, thereafter every half minute up to 36 minutes so you can gauge your running time over the set distance]; Finishing with a 5 min cool-down walk.
5 min warm-up walk;
5 min warm-up run;
A pyramid run (more accurately an Ayers Rock Profile run) with FIVE segments;
The FIRST segment will comprise a 3 min tempo run followed by a 2 min recovery run;
Then THREE SEGMENTS EACH COMPRISING a 4 min tempo run followed by a 1 min recovery run;
The FIFTH segment will comprise a 3 min tempo run followed by a 2 min recovery run;
Finishing with a 5 min cool-down walk.
5 min warm-up walk; 5 min warm-up run; THREE interval runs comprising a 7 min tempo run followed by a 1 min recovery run; finishing with a 5 min cool-down walk. Times called out every minute during the warm-up run and in each of the seven minute tempo runs.
5 min warm up walk; Set distance run of around 3 miles. [Call outs every minute up to 25 minutes, thereafter every half minute up to 36 minutes so you can gauge your running time over the set distance]; finishing with a 5 min cool-down walk.
5 min warm-up walk;
5 min warm-up run;
A pyramid run with FIVE segments;
The FIRST segment will comprise a 2 min tempo run followed by a 3 min recovery run;
The SECOND segment will comprise a 3 min tempo run followed by a 2 min recovery run;
The THIRD segment will comprise a 4 min tempo run followed by a 1 min recovery run;
The FOURTH segment will comprise a 3 min tempo run followed by a 2 min recovery run;
The FIFTH segment will comprise a 2 min tempo run followed by a 3 min recovery run;
Finishing with a 5 min cool-down walk.
5 min warm-up walk; 5 min warm-up run; THREE interval runs comprising a 6 min tempo run followed by a 2 min recovery run; finishing with a 5 min cool-down walk.
5 min warm up walk; set distance run of around 3 miles (or 36 mins whichever comes first!). [Call outs every minute up to 25 minutes, thereafter every half minute up to 36 minutes so you can gauge your running time over the set distance]; 5 min cool down walk
5 min warm-up walk;
5 min warm-up run;
A pyramid run with FIVE segments;
The FIRST segment will comprise a 2 min tempo run followed by a 3 min recovery run;
The SECOND segment will comprise a 3 min tempo run followed by a 2 min recovery run;
The THIRD segment will comprise a 4 min tempo run followed by a 1 min recovery run;
The FOURTH segment will comprise a 3 min tempo run followed by a 2 min recovery run;
The FIFTH segment will comprise a 2 min tempo run followed by a 3 min recovery run;
Finishing with a 5 min cool-down walk.
5 min warm-up walk; 5 min warm-up run; THREE interval runs comprising a 6 min tempo run followed by a 2 min recovery run; 5 min cool-down walk
5 min warm up walk; Set distance run of around 2.5 miles [Call outs every minute up to 20 minutes, thereafter every half minute so you can gauge your running time over the set distance]; 5 min cool down walk