1-Try running during your lunch break. Stash your clothes and shoes in your bag and let it be known your going to be busy for 30 minutes. Prepare by having a mid-morning snack to give you energy.
3-After your warm-up, accelerate for 30 seconds then run slow for 30 seconds.
4-Then accelerate again for 60 seconds. This pace should be faster than your first acceleration but not a sprint. Try to gradually increase your pace for each acceleration.
5-Do this 30-30-60 cycle four times, separating each cycle with 2 minutes of light jogging.
6-Finish your workout with at least 5 minutes of cool-down jogging and some stretching.
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