This session has the same concept to the previous Gear 1,2,3 session. You will be working for 20min with 3 different paces. However this time you will spend slightly less time at the slower pace and more at the faster pace!

A 20min continous run working at 3 different paces in a random order. What will be the next pace to follow? Slow, steady or fast? Run along and find out!

My 8 week beginners' running programme is now available to download. Just search for Out of Condition to Mint Condition on various different podcast platforms including Spotify and Apple Podcasts.

5x3min efforts with 1min recovery

7x2min efforts with a 1min recovery

10x 1min efforts with 1 min recovery

4x4min increasing the pace each minute. 3min recovery

3x3min, 3x2min and 3x1min with 1min recovery. However each rep is drawn at random, so the order will be a surprise!

This is a recording of a live session I instructed. As the reps become shorter, the pace becomes faster!

3 sets all equaling 5 minutes of effort. (3x1min+2min) (1min+2x2min) and (2min+3min) 1min rep rec and 2min set rec