Intervals Workout Session 🏃🏻‍♂️🏃🏼‍♀️🏃🏻

From this friday 8/11, we start cycles of 4 weeks, with a progressive intensity, and the the 4th session is lighter.

Program session 2/4 :
RF = Run fast, at MAS (Maximal Aerobic Speed)
CF = Run confortably fast
J = Jog, recuperation
20´ warm up
3x (1’RF + 5’RS + 3’J)
Cool down

Notes:

• It should take about one hour in total, as the cool down will end when we reach back to the meeting point.
• It's NOT required to have an activity tracker or smart watch to be able to follow the program, as I'll be giving signals with a whistle.
• For the "run" part, you can follow your own pace and we'll be regrouping in the "jog" part.
• Intervals training is not advised for beginners. To have an idea, the average pace at the warm up is around 5'45"/km.