domingo, 25 de janeiro de 2015

TIPS: Treino intervalado e frio (Interval training)

Corrida: receita para correr ao frio com interval training (treino intervalado ou sequências):

http://m.runnersworld.com/cold-weather-running/an-outdoor-speed-workout-for-wintry-conditions


Resumidamente (EN):

Warm up: Run easy 5-10 minutes; do a dynamic warmup
Repeat the Following Set: 1-2 times
  • 30 seconds: Hard effort, walk/jog back to start 
  • 1 minute: Hard effort, walk/jog back to start
  • 90 seconds: Hard effort, walk/jog back to start
  • 2 minutes: Hard effort, walk/jog back to start
  • 90 seconds: Hard effort, walk/jog back to start
  • 1 minute: Hard effort, walk/jog back to start
  • 30 seconds: Hard effort, walk/jog back to start
Cool down: Run easy 5-10 minutes.