Wersja I
Warm Up + stretch (esp. hammys, butt, chest, shoulders, back) and Hip flexor!
2 x 6min solid pace @ 90sec active rest
2 x 4min solid pace @ 60sec active rest
3 x 2min hard pace @ 60sec active rest
6 x 10sec sprints @ 15sec active rest
2 min easy cooldown & Stretch
Wersja II
Warm Up + stretch (esp. hammys, butt, chest, shoulders, back)
5 min - Steady pace running )
6 x 10sec Sprints
3 min steady pace
2 min @ hard pace
1 min steady pace
6 x 10sec Sprints
5 min steady pace block running
20sec hard : 20sec easy
30sec hard : 30sec easy
40sec hard : 40sec easy
50sec hard : 50sec easy
60sec hard : 60sec easy
3 min easy cooldown & Stretch