Outdoor training session

Finding simple but also challenging outdoor workouts isn't always easy. We at CLN Athletics are therefore offering tips on 4 simple workouts that may be helpful:

1. Run at a fairly fast pace for 40 seconds, then jog for 20 seconds and then walk for 10 seconds. Repeat this 4 times. Then rest for about 2-3 minutes and repeat 4 more times.

2. Find a hill that is about 40-50m long. Run up the hill quickly, then walk back down. Repeat this 5 times. Then rest until you feel recovered again (about 3 minutes). After the rest, run up the hill 5 more times.

3. Jog briskly for 4 minutes, walk for 2 minutes. Repeat this 5 times.

4. Find a fairly long and stable staircase. Then do these exercises up the stairs:

- Run every other step

- One-legged jump (jump up the stairs on one leg)

- Reverse 90 degrees

- Run on every step

- Foot jump

- Run every other step

- Sidewalk 90 degrees

- Ankle jump

If it feels good after one lap, it's okay to repeat everything one more time.

Adapt your training to your own limitations and capacity. Keep the pace you can handle. Increase the pace of the intervals or the number of times you run each week, for example, run an extra interval or an extra series. It will show results!