Interval Sprint

Increasing endurance by interval training.

Once you can run 30 minutes or more it is good to alternate your workout with an interval training once a week.

R=Running Fast

W=Walking or slow jogging

X=Repetitions

en the tempo chanes you will hear an audio signal for 8 steps

Interval with Sprint R 15 Sec - W 30 Sec X 6	Interval with Tempo R 30 Sec - W 60 Sec X 6	Interval with Tempo R 60 Sec - W 120 Sec X 6
Mix 1	Mix 1	Mix 1
Mix 2	Mix 2	Mix 2
Mix 3	Mix 3	Mix 3
Mix 4	Mix 4	Mix 4
Mix 5	Mix 5	Mix 5

Sprint workout

Purpose is to increase the phosphate-store and improve the transformation to energy.

Effort

10 to 30 seconds, sprint

Recovery time

2 to 3 times the effort period dribbling lightly

Tempo workout

Improving the lactic acid system

Effort

30 to 120 seconds, Slower tempo than a Sprint workout

Recovery time

2 x the effort period in a light running pace

Interval long distance race

Training the aerobic endurance

Effort

2 to 5 minutes, slower tempo than a Tempo workout

Recovery time

1 time the effort period in a light running pace or walking

1 year access to all downloads/music for only 19.95 €

Members gain access to.

All courses and MP3 music on this site.

One year of free updates and new running mixes.

Plus some interesting links.

- Link to a free program to analyse the tempo of your own music.

- Link to a legal site where you can download more than 25.000 dance and rock songs for free.