*NOTE*
Before beginning this session please familiarise yourself with 3 of the following exercises which you will do as part of your warm up. High knees, butt kicks, karaokes, A skips, straight leg bounds or side shuffles. You can find these exercises on youtube.
This week, we will do mixed time intervals. Each day will consist of a set of 2 minute runs with 2 minute walking recoveries. Followed by 3 minute runs with 3 minute walking recoveries.
We will repeat these sets 3 times.
On day three we will increase the time by 1 minute, as we start to take advantage of the improved endurance and strength you are developing.
The whole session should last about 36 minutes.
This week also sees introduce a 90 second dynamic stretching session immediately after your warm up jog. You will choose any three of the following at every run. Mixing and changing them over the weeks to benefit from the variety of muscles that they exercise.
You could do High knees, butt kicks, karaokes, A skips, straight leg bounds and side shuffles.