To The Dolphin along the Wensum
Thurs – Warm up as usual followed by 6 x 1 min jog with 30 secs walk = 1st set.
Walk 2.5 min’s, then 3 x 2 mins with 45 to 60 secs walk between = 2nd set.
Walk 2.5 mins, followed by 2 x 3 mins with 60 to 75 secs walk between = 3rd set
Walk 2.5 mins, followed by 4 x 1 min.
Warm down with 4 mins walking plus stretching.
Heart rates during jogging periods not to rise above 160 during first 3 sets and 165 during 4th set. Try to ensure that it reduces to 135 or lower during walking phases.
I had no problem in keeping the heart rate in range and recovery to 135 was fine.