Aerobic Intervals

This is a type of interval training where the ratio between recovery and work is 2:1. The work phase lasts 30 seconds and requires you to run at 90% of your maximum sprint pace. Following this is a recovery phase comprising of slow walking for 50 seconds. Do the cycle twice a week for 20 minutes or 20 intervals.

5K RACE PACE

Here, you run at an average speed of your individual 5k race pace. Adjust your intensity as per your heart rate. Since work and recovery time periods are equal in a 5k race, you’ll get lots of time to relax your muscles, however it’s best that you do this exercise singly.

10K RACE PACE

Here, you run at a continuous speed till you cover a 10-km distance. Figure out your personal best and improve according to your comfort level and heart condition. Ideally, your personal best is 90% of 220 (maximum heart rate) minus your age.

Running for Weight Loss via Fix