When we look at our favourite athletes, and all the others performing high reps and lifting heavy, we are tempted to go fast to get
Interval Session ( Track or Football/ rugby pitch)
800m Warm Up (2 Laps)
Follow up with Dynamic stretches (leg swings forward backward/ cross body) and glute activation 20 Alt reverse Lunges, 20 Air squats or Glute bridges (if dry), if you have a park bench 10 Bulgarian squats each leg or split squats if not.
5 x 800m (90 sec rest)
800m Cool down
Steady between 3km and 12km run
If you have a HRM aim to keep your Heart rate in a low anaerobic zone for the duration, do not creep into the red, if you do slow down.