Hard Run

1

Start slow

  • Pick one hard run per week at most to begin with; everything else should stay easy.
  • Always jog 5-10 min + do a few dynamic stretches before starting hard efforts.
  • Keep the total “hard” part short at first (e.g. 4x200 m or 3x1 min fast).
2

Keep it comfy

  • Run the hard segments at a pace that feels like 7-8/10 effort (“I'm working but can finish the set”).
  • Jog or walk for recovery between efforts.
  • Stop the workout if your form breaks down; better to do less but good-quality work.
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Pro-recovery

  • Cool down with 5-10 min of easy jogging or walking.
  • Take an easy day (or rest) before and after a hard run don't stack them.
  • Sleep, hydrate, and eat well; that's when your body adapts and gets faster.