#Intervaltraining

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#Intervaltraining Reel by @jacktillett (verified account) - IMPROVE YOUR 5KM TIME WITH THIS RUNNING PLAN 🏃🏼‍♂️ 1) Interval Session Focus on improving your threshold by running faster for shorter periods. Se
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@jacktillett
IMPROVE YOUR 5KM TIME WITH THIS RUNNING PLAN 🏃🏼‍♂️ 1) Interval Session Focus on improving your threshold by running faster for shorter periods. Session examples are: 12 x 400m with 60s rest (faster than target pace) 6 x 800m with 90s rest (slightly faster than target pace) 4 x 1000m with 120s rest (at target pace) 3 x 1600m with 150s rest (at target pace) 2) Tempo Run Tempo pace should be ‘comfortably difficult’ and just below your threshold pace. It will hurt but not enough to make you want to stop. Aim for distances between 6-10k at this pace and get comfortable with being uncomfortable. Session examples are: 6km Tempo 8km Tempo 10k Run (2k easy, 3k tempo x2) 3) Long Run This should be an EASY pace and is used to build your aerobic capacity. I’d recommend getting these done on the weekend where you have the most amount of time. Slowly increase the distance each week and remember - this is an easy pace and you should be able to maintain a conversation during this run. Session examples are: Anything longer than 5km and slowly build up the distance. Start at 6km and add 1-3km every week until you’re comfortably running 15-20km. #Running #fitness #motivation #growth #training
#Intervaltraining Reel by @thehybridmiles (verified account) - These workouts took my 5KM time from 40:17 to 17:47 🥇 1. Norwegian 4x4 🇳🇴 Workout: Run as hard as you can for 4 minutes Rest 3 minutes For
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@thehybridmiles
These workouts took my 5KM time from 40:17 to 17:47 🥇 1. Norwegian 4x4 🇳🇴 Workout: Run as hard as you can for 4 minutes Rest 3 minutes For 4 rounds Why: The Norwegian protocol works because spending repeated, controlled time at 90% effort maximises Vo2 Max & aerobic power without excessive fatigue 2. Billat 30/30 🥇 Workout: 30 seconds hard/30 seconds recovery 10 to 15 rounds Why: The rapid alteration between hard & easy running keeps oxygen uptake near Vo2 Max for longer, delivering a huge aerobic stimulus with less builder of lactate in your body 3. The Ladder 🧗 Workout: 400-800-1200-800-400 (all meters) Rest 90 seconds between rounds Why: The ladder works because you’re gradually increase & decrease distances to teach you precise pacing. It keeps you near your Vo2 Max for extended time & trains your ability to change gears when it matters. #runningcoach #runningtips #runningtherapy #marathontrainingplan #5km
#Intervaltraining Reel by @huntercchildress (verified account) - If you're serious about both running and lifting, here's a weekly split that builds strength and endurance without burning you out 👇 Day 1: Lower Bo
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@huntercchildress
If you’re serious about both running and lifting, here’s a weekly split that builds strength and endurance without burning you out 👇 Day 1: Lower Body Strength Squats, box squats, lunges. Build strong glutes and hamstrings to improve running efficiency and reduce injury risk. Day 2: Easy Run Comfortable, conversational pace to build your aerobic base and promote recovery. Day 3: Upper Body Strength Push + pull work: bench press, rows, pull-ups. Mix traditional lifts with bodyweight movements. Day 4: Interval Run Short, intense efforts to boost speed and VO₂ max. My go-to: 8 x 800m repeats / 1 min rest Day 5: Full-Body Power Explosive lifts like sprints, box jumps, and med ball slams. Develop speed, coordination, and athleticism. Day 6: Long Run Endurance builder. Steady pace, controlled breathing. Peak weeks: 8-15 miles Day 7: Active Recovery Stretching, walking, 10k steps. Active recovery > total rest. This balance keeps you strong, fast, and fit—without running yourself into the ground. As you progress, the more volume that can be added. I personally am a huge fan of two a days getting my runs in in the AM, and hitting the gym in the PM. #runandlift #strength #strengthandendurance #athlete #fitness
#Intervaltraining Reel by @db.workouts_ - BEGIN TO LOVE CARDIO 🥰 Your heart is a muscle!! Train it just like you would your others 🫶🏼 To summarise: 1) 5-10 minute jog 2) 10-15 sprints (30
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@db.workouts_
BEGIN TO LOVE CARDIO 🥰 Your heart is a muscle!! Train it just like you would your others 🫶🏼 To summarise: 1) 5-10 minute jog 2) 10-15 sprints (30 seconds on 10 seconds off) 3) 5 minute jog (can turn into a fast pace walk to get heart rate back down) Of course to fuel my run I used @oxyshredenergy ‘Guava Paradise’ flavour 🥰 use my code: DBWORKOUTS for ££ off your order! @oneractive #run #treadmill #sprint #intervaltraining #fatburn #fatburningworkout #oxyshred #ehplabs #fypage #foryou #explore #trendingreels #explorepage✨
#Intervaltraining Reel by @alexander.roncevic (verified account) - If every run feels the same, your speed will stay the same. Adding just ONE track session per week with structured intervals can change how fast and
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@alexander.roncevic
If every run feels the same, your speed will stay the same. Adding just ONE track session per week with structured intervals can change how fast and strong you feel. Short reps. Controlled rest. Intentional pace. You don't need more miles, you need quality. My favourite Track session: 8-10x 400m @ faster than race pace (3k Pace) Recovery 200/300m jog Save this and make the track part of your week🤝🏽📌 #running #speed #track #intervals
#Intervaltraining Reel by @workoutsbywinter - Quick & easy HIIT finisher🔥 Loved adding this to the end of my upper body lift! A good one if you want to leave the gym drenched in sweat 5 rounds:
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@workoutsbywinter
Quick & easy HIIT finisher🔥 Loved adding this to the end of my upper body lift! A good one if you want to leave the gym drenched in sweat 5 rounds: - 20 Plank Rows - 5 Devils Press - 30 seconds max effort bike/ski/row ***max effort means you should be seeing stars after ;) Rest 1 minute & repeat! #hiitworkout #hiit #fullbodyworkout #dumbbellworkout
#Intervaltraining Reel by @jakedearden_ (verified account) - Treadmill session. 3km warm up 2km @ 3:10/km pace Rest 2 minutes 5 x 400m @ 3:00/km pace Rest 45 seconds between each interval 2km @ 3:10/km pac
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@jakedearden_
Treadmill session. 3km warm up 2km @ 3:10/km pace Rest 2 minutes 5 x 400m @ 3:00/km pace Rest 45 seconds between each interval 2km @ 3:10/km pace Rest 2 minutes 5 x 200m @ 2:44/km pace Rest 45 seconds between each interval 2km @ 3:10/km pace Rest 2 minutes 3km cool down 7 days to go.
#Intervaltraining Reel by @jimmygymin - The only interval session I used 👇 - 1km warm up - 400m @ race pace (4:15 /km as you get fitter you increase this. At the end of prep this was done
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@jimmygymin
The only interval session I used 👇 - 1km warm up - 400m @ race pace (4:15 /km as you get fitter you increase this. At the end of prep this was done at 3:15 /km) - 400m jog recovery @ 6:30 /km - Repeat x 12 - 1km cool down Total session 12km This was an absolute game changer. During my 10 week prep to achieve sub 90 I would go between this interval session or a tempo depending on the week. Brutal, but increases your fitness quickly. Save this session and give this it a try. You’ll thank yourself later. #run #running
#Intervaltraining Reel by @baileyyy_cook - Guilty of being slightly obsessed as well. Workout: 1 mi WU 6x800m w/90 seconds strict rest .5 mi CD #treadmillrunning #intervaltraining #runner #
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@baileyyy_cook
Guilty of being slightly obsessed as well. Workout: 1 mi WU 6x800m w/90 seconds strict rest .5 mi CD #treadmillrunning #intervaltraining #runner #fitnessaddict
#Intervaltraining Reel by @scientificallyfaster (verified account) - The exact session that took my speed from average to the fastest on my team Comment "30" for the full speed program!🚀
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@scientificallyfaster
The exact session that took my speed from average to the fastest on my team Comment “30” for the full speed program!🚀
#Intervaltraining Reel by @laurenwhybird (verified account) - This took me way too long to learn. Once I learnt this and stuck to my HR, I saw huge improvement. So if you're new to running or not sure why you're
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@laurenwhybird
This took me way too long to learn. Once I learnt this and stuck to my HR, I saw huge improvement. So if you’re new to running or not sure why you’re not getting better stick to this 🔥 #runner #runnersofinstagram #runningmotivation #runnerofinstagram #runninggirl
#Intervaltraining Reel by @nicolettecallie (verified account) - first time doing interval running 🥺✋ please share tips #running #intervaltraining
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@nicolettecallie
first time doing interval running 🥺✋ please share tips #running #intervaltraining

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