Weekly Warrior Workout 90

Training for a 1.5 mile / 2.4km run can seem daunting if you don't know how to train.

Many go out and just run the distance hoping to get faster.

While you will see improvement with increased exposure to the physical stress of running that distance, there are smarter ways to train. 

Interval training is a great way to drastically improve your run times when done correctly. This means going out and pushing yourself hard enough to cause the need for adaptation whilst also giving your body time to recover so it can make the adaption. 

Adaptation in this case means, faster for longer in simple terms. 

There are many different methods for intervals, here is one example from our most popular training program, especially for those in uniform, the Tier 2 14 Week Performance Program. 

WORKOUT

Run / Aerobic Capacity

1200m Run x 3 

Target Times: 6-10sec faster than 4.8km pace. eg. 4.8km @ 20 minutes = 5 minutes per 1200m split, target times would be 4:50 - 4:54.

Rest: 90 Seconds

As you will see above, not every run needs to be a maximum effort, this pace should be at about 80% of your maximum perceived working effort. 

Want to see what Tier of athlete you would be? CLICK HERE to take the quiz to find out.