png-logo-white   GREAT ETHIOPIAN RUN

English Arabic Chinese (Simplified) French German Japanese Norwegian Russian Spanish

Beginner

Week 2: 3 sessions

Now increase the jog to 3 minutes, so walk for 2 minutes and jog for 3 minutes, and repeat this 4 times. Again, try to do this session three times during the week.

Advanced

Week 2: 3 sessions

Session 1: jog for 30 minutes at an easy pace. Cool down for 5 minutes at a slightly slower pace.

Session 2: jog for 5 minutes as warm-up; then

run at a steady pace for 4 minutes followed by 4 minutes at tempo pace, and then jog slowly for 4 minutes. (To do this session well, it’s important that you differentiate between ‘steady’ pace and ’tempo’ pace. By tempo, we mean a pace that does not allow you to chat comfortably as you run!) Repeat this ‘4-4-4’  set 2 more times.

For session 3 repeat session 1

Race Megazin

cover

UN   Enat  Coca cola   Arki logo   logo    Capital hotel.jpg    Capital logo   Irish