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This type of interval is one of the heaviest. In the intervalls you need to keep a given speed for 10 minutes, then have a 2 minute break. The procedure should be repeated 4 times.
In the beginning you can run 2-3 times, until the body is used to long intervals.
Put the thread mill on incline 0.5.
Run for 10 minutes, at 75% of the lactate limit.
Have a break for 2 minutes where you walk at 6 km / h.
Repeat 2-4 times.
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