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Trainings

Are you an intermediate runner or total beginner? Do you want to improve your technique or just avoid mistakes? Choose from several training sessions adjusted to your needs and run with us across Letenské sady or Stromovka.

Sample training  

Training of PIM Club

  • warm up and(static/dynamic) - 15 min
  • 7-12 hills 2:30 - 3 min
  • Build up upper body - 15 min
  • stretching 10-15 min

TEMPO

  • 10 min static warm up
  • dynamic warm up, running alphabet        
  • 4 x 100 metres to heat up (75 % Tfmax)       
  • 2000-3000-3000-1000 metres (80-85 % Tfmax)
  • intermediate: 4000 metres (85 % Tfmax)         
  • 10 min cooldown (65 % Tfmax)  
  • stretching

Hill intervals

    • 10 min static warm up
    • dynamic warm up, runnning alphabet
    • 4 x 100 metres (75, 85 % Tfmax)
    • 4 x 400 m (88 % Tfmax), trotting 400 m (65 % Tfmax)
    • 4 x 300 m (88 % Tfmax), trotting 300 m (65 % Tfmax)
    • 4 x 200 m (88 % Tfmax), trotting 200 m (65 % Tfmax)
    • 4 x 100 m (88 % Tfmax), trotting 100 m (65 % Tfmax)
    • 10 min cooldown
    • stretching
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