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Jake Dearden on Instagram: "Erg into running intervals. Warm up: 3km easy jog Main session: 500 ski 500m run Rest 60 seconds x 3 500m row 500m run Rest 60 seconds x 3 Cool down: 2km easy jog All Interval should be at Hyrox race pace or faster. 4 days out."
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Ewan Heritage on Instagram: "The workout that helped me run 15:21 for 5K Session: • 3K warm-up + drills & strides • 3K @ 3:45/km • 400m jog • 2K @ 3:35/km • 400m jog • 6 × 400m @ 3:00/km (60s rest) • 5 × 200m in 32–30s (200m jog) • 3K cool-down Why it works: • The 3K + 2K builds strength to hold pace under fatigue • 400s develop VO₂max and race rhythm • 200s sharpen leg speed for a strong finish Do it 10–14 days before race day for maximum benefit. #5KTraining #SpeedSession #TrackWorkout #Runnin
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Rajesh Rohtak on Instagram: "1600m workout plan 👇🏻👇🏻 Day 1 – Monday • AM: 6 × 600m @ 2:05–2:10 | Rest 2:30 • PM: 20 min easy jog + stretching Day 2 – Tuesday • AM: 30 min easy run + bodyweight strength (lunges, squats, core) • PM: 15 min jog + mobility Day 3 – Wednesday • AM: 8 × 400m @ 78–80s (close to race pace) | Rest 2 min • PM: 20 min recovery jog + foam roll Day 4 – Thursday • AM: 25 min easy run + core stability • PM: 15 min jog + drills (high knees, skips) Day 5 – Friday • AM: 12 × 2
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