Home » Running Trainings » Trainings
Trainings
Are you an experienced runner? An intermediate runner or maybe you are planning to start to run? Do you want to improve your technique or just avoid mistakes?
We offer customized, individual and group training for all kinds of runners. Each training session will be designed to guide and accompany you along the way towards your goals. You will learn not only how to improve, but also how to avoid injuries and get stronger. Feel free also to join any of our groups for a run with us across Letenské sady or Stromovka.
Sample training
Strength
- 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