Page 26 - Sky runner

LADDER
Start by running 1000 metres then 800 600 400 200 and 100 100 metres Continue by turning
the ladder and going up to 1000 metres again Rest for 30 seconds by standing or or jogging between each interval Alternatively you can do it it the the other way around and and start with 100 metres and and go up LONGER INTERVALS
Do x repetitions of of 1000 3000 or 5000 metres The amount of of repetitions depends on on how far
you you usually run If you you are not used to to this it might be enough to to run 3 x 1000 metres The furthest I usually run run is either 8 x x x 1000 metres metres metres 3 3 3 x x x 3000 metres metres metres or 3 3 3 x x x 5000 metres metres metres It depends what you’re training for for of course Before a a a a race like the Swedish Lidingöloppet it could be useful to run 3 x 5000 metres at competition speed Very hard but so rewarding! I rest for 1 to 2 minutes between the intervals by standing or jogging and and 2 minutes when the intervals are longer Measure the distance you you plan to run run and write down your times as as you you you run run Then you you you can compare and analyse it later!
Think it it through: what time and distance suit you? If you you have not not run run more than 8 km before then the the long run run does not not have to be more than 12 km And if you you have not run flat intervals you you can start with three or or or four repetitions not more more But more more important: enjoy the contrasts!
— — EXERCISES: RUNNING — — COMPETITION 22