Run interval session- Beginner to advanced

Below are a few interval sessions you can have a go at — aimed at beginner, intermediate, and advanced runner.

Remember, interval sessions normally make you work a lot harder than just steady running so take this into account and start on a lower grade for the first few attempts. Remember to warm-up for at least 10 minutes before the session and cool-down for the same amount after the session.

Beginner runner

10 x 1 minute with 3 minutes walk recovery.

5 x 2 minutes with 2 minutes walk recovery.

3 minutes, then 2 minutes, then 1 minute, with 3 minutes walk recovery between repetitions. Do this three times with 5 minutes between sets.

3 x 5 minutes with 4 minutes walk recovery.

10 x 45 seconds uphill running with a walk back down recovery.

Intermediate runner

12 x 1 minute with 90 seconds recovery.

6 to 8 x 2 minutes with 60 seconds recovery.

4 x (3 minute/2 minute/1 minute) with 2 minutes and 1 minute recovery between repetitions and 3 minutes recovery between sets.

5 x 5 minutes with 2 minutes recovery.

10 to 15 x 60 seconds uphill running with a jog back down as your recovery.

Advanced runner

15 x 1 minute with 60 seconds recovery.

10 x 2 minutes with 60 seconds recovery.

5 x (5 minutes/4 minutes /3 minutes/2 minutes/1 minutes) with 4 minutes/3 minutes/2 minutes/1 minute recovery between repetitions and 3 minutes recovery between sets.

5 to 8 x 5 minutes with 90 seconds recovery.

15 to 20 x 60 seconds uphill running with a brisk jog back down as your recovery.

Green Apple Garden salad with Lemon vinaigrette

Thanks Budda Belly Bites for this yummy recipe...

Salad is AWESOME. It’s a staple in my household and the quickest way I can think of including a diverse range of nutritious raw veggies into my meals (apart from green smoothies!). This quick and easy salad will take less than 15 minutes to prepare and tastes delicious!

This recipe serves 1 for a main.

Appliances you will need:

• Your hands :)

Ingredients (I use good local organic produce - if you can, you should too!):

• 2 cups lettuce shredded (I used butternut lettuce but you can use whatever you like)
• 1 green apple sliced
• 1 cucumber sliced
• 1/2 cup cherry tomatoes halved
• 1/2 cup activated pumkin seeds
• 1/4 cup activated walnuts

Dressing:

• 4tbs cold pressed olive oil
• 1 1/2 tbs raw apple cider vinegar
• 2tbs fresh lime juice
• himalayan pink salt and pepper to taste
   

After preparing all of the above:

Place all salad components into a large bowl with a good helping of positive thoughts and set aside. In a small glass, combine all ingredients for the lime vinaigrette and whisk with a fork until emulsified. Pour vinaigrette over salad and toss until everything is well coated. Enjoy!