For the recreational runner who wants a structured training plan to run their first 8 KM or to improve their 8 KM time. Heart rate monitor is recommended, but not required. This plan is for runners comfortable running 4 days a week.
Steady pace with an easy effort, around 75% Target HR. Focus on smooth turnover and keeping shoulders down and relaxed.
Do a short, 10 minute walking warm up and stretch for 20 to 30 minutes, an easy yoga class or stretches for runners.
Warm up easy 10 minutes, Heart rate at 70-75% Warm up can be walking or jogging. 30 minute run keeping heart rate between 75-80%. Easy cool down for 5 minutes of slow jog or fast walk, heart rate at 70% HR max
Easy 10 minute warm up. Then repeat the following interval 5 times, take a two minute easy recovery and then repeat five more time and an easy cool down for 10 minutes.
20 seconds faster than normal running
10 seconds sprinting all out
30 seconds easy, very easy jog
Warm up and cool down for 10 min at 70%
40 minutes steady at 80% HR Max
Easy run, 5 min warm up, steady state 20 min at 75% and 5 minute cool down
Do a short, 10 minute walking warm up and stretch for 20 to 30 minutes. An easy yoga class or stretches for runners.