Interval running

You can do the training individually on any free day during this week. Communicate in our WhatsApp group, if you want to do it with a friend.

Start with a 2 km warm-up, easy tempo run (50-60 percent effort), and after that, do the mobility and stretching warm-up that you do before games.

Now the intervals: Run for 40 seconds 80-90 percent effort followed by a 1min 20 seconds cool-down run. Repeat 9 times.

When you are done with intervals, go for another 10-minute cool-down run.

When you finish the training, sign up in the calendar for the training.