SAMPLE SESSIONS
Burn more body fat faster by finding the right running session for you
INTERVAL SESSION
An interval session is a structured run during which you alternate between di erent training intensities, typically exercising at a set pace for a certain amount of time. A session might therefore switch between running at a low intensity for a minute, a medium intensity for a minute, then a high intensity for 30 seconds, then moving back through the gears and then going up them again. This type of session is very e ective at getting your heart and lungs working hard to increase the amount of oxygen going to your muscles, increasing the rate at which you burn calories during your run and in the hours afterwards as your body recovers.
FARTLEK SESSION
Fartlek, a Swedish word for ‘speed play’, is a type of training approach where you alternate between periods of intense e ort and speed and slower periods of recovery. It’s a bit like an interval session except that it is not as structured, so you can switch between training intensities as and when you feel like it. A good example would be a road running session where every time you pass a lamppost you increase or decrease your e ort level, alternating between high and low as you continue your run. The switching of e ort levels places demands on both your aerobic (with oxygen) and anaerobic (without oxygen) energy systems, an e ective way to burn body fat faster.
HILL SESSION
Hill running is a highly e ective way to torch fat, improve leg strength and test your cardiovascular system. But be warned these are extremely hard sessions and you need to follow a few simple rules to make them as e ective as possible and protect yourself against injury. First you need to find a hill. It doesn’t matter how steep it is because you simply reduce the distance you run up it the steeper it is. After a through warm-up, sprint your predetermined uphill distance as quickly as possible, then walk back down and repeat. You can do this session for time, or for a set number of sprints.