5 min warm-up walk; 5 min warm-up run; A pyramid run (more accurately an Ayers Rock Profile run) with FIVE segments; The FIRST segment will comprise a 3 min tempo run followed by a 2 min recovery run; Then THREE SEGMENTS EACH COMPRISING a 4 min tempo run followed by a 1 min recovery run; The FIFTH segment will comprise a 3 min tempo run followed by a 2 min recovery run; Finishing with a 5 min cool-down walk. Rss Apple Podcaster →
