RUNCLUB
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Wednesday · Interval Training

RUNCLUB - Spike the Heart Rate

  • Date Wednesday 11 November 2026
  • Time 7:00 PM – 8:10 PM
  • Location District 7
  • Running time 55 min
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Session plan

  1. 7:00 PM7:15 PM

    Gathering 15 min

    Arrive, say hi, drop your bags and meet the hosts. First time? Introduce yourself and we will help you find your group.

  2. 7:15 PM7:30 PM

    Warm-up 15 min

    Easy jog, dynamic drills and 3–4 strides to get ready for speed.

  3. 7:30 PM8:00 PM

    Main set 30 min

    Intervals. Run the efforts hard but controlled and jog the recoveries. Every few weeks this session includes VO2max / vVO2max testing and benchmarking.

    Wednesday Speed Lab

    1. Repeat 4 times
      1. Recover0:45
      2. Run1:30, Hard
      3. Run2:00, Very hard
    2. Repeat 4 times
      1. Recover0:40
      2. Run1:00, Hard
      3. Run1:30, Very hard
  4. 8:00 PM8:10 PM

    Cool-down 10 min

    Easy jog and stretching.

  5. 8:10 PM

    Afterwards

    Food & drinks together after the session.

Running time 55 min · Total 70 min (7:00 PM – 8:10 PM)

Workout profile

Warm-upRecover · 0:45Run · 1:30 · HardRun · 2:00 · Very hardRecover · 0:45Run · 1:30 · HardRun · 2:00 · Very hardRecover · 0:45Run · 1:30 · HardRun · 2:00 · Very hardRecover · 0:45Run · 1:30 · HardRun · 2:00 · Very hardRecover · 0:40Run · 1:00 · HardRun · 1:30 · Very hardRecover · 0:40Run · 1:00 · HardRun · 1:30 · Very hardRecover · 0:40Run · 1:00 · HardRun · 1:30 · Very hardRecover · 0:40Run · 1:00 · HardRun · 1:30 · Very hardCool-down7:15 PM7:25 PM7:35 PM7:45 PM7:55 PM8:05 PM
  • Easy
  • Moderate
  • Tempo
  • Hard
  • Very hard
  • Maximum
  • Recover
  • Exercise

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