@kieranlai.official: Let me know if this was helpful #comedinewithus #boredvibes #habits #routines #drinkwater #gocreate #tvgotitwrong

kieranlai.official
kieranlai.official
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Monday 04 May 2020 15:51:34 GMT
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alex.castles
alex :
helloooo ur such a good dancetrrr
2020-05-04 19:30:49
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jas.828
🌙 :
cool 👊
2020-05-04 16:42:10
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cygnet_chay
Melody Parasdas Kerr :
I’ve discovered Tiktok🤣
2020-05-04 19:51:08
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At the back end of 2023, over a 10-11 week training block, I cut 37-seconds off my 5km time.  18:14 ➡️ 17:37 Now, before we get into the interval workouts, let’s be clear…  These weren’t the only workouts I completed.  But I did only run 4x per week.  My long runs also included a speed element.  But for now, here are the interval workouts I completed throughout the process for me to achieve that result:  1️⃣ 10x (90sec anaerobic, w/90sec walk rec.) 2️⃣ 6x (800m @ 5km pace, w/90sec walk rec.) 3️⃣ 12x (400m anaerobic, w/2min walk rec.) 4️⃣ (De-load week) 10x (1min threshold pace, w/1min easy run rec.) 5️⃣ 6x (1km @ 5km pace, w/2min walk rec.) 6️⃣ 12x (400m anaerobic w/90sec walk rec.) 7️⃣ *repeat 5️⃣  8️⃣ 3x (1.6km @ Goal pace, w/2min walk rec.) 9️⃣ 3x (1km @ goal pace, w/90sec easy run rec.) + (600m @ >goal pace, w/60sec easy run rec.) + (400m @ >goal pace, w/60sec walk rec.) 1️⃣0️⃣ 5x (1.2km @ goal pace, w/3min easy run rec.) 1️⃣1️⃣ (Race Week) 10x (400m @ goal pace, w/100m easy run rec.) …in that order 👆 Note: there was ALWAYS at least 10-minutes of easy running to warm up AND cool down.  I also always doing a pre-run warm up for 3-5 minutes too.  These workouts should be part of a well-rounded program.  I was only doing 1x interval workout each week where I was working AT or FASTER than my goal 5km pace.  This can be used as a guide for your interval sessions moving forward, but remember, your training should be tailored to you and your ability level.  Scale these workouts to suit you.  A bit of insight into how I got from A to B.  P.s if you want to know the best chocolate biscuits for dunking in tea, comment below. #runningtips #5km #runninggoals
At the back end of 2023, over a 10-11 week training block, I cut 37-seconds off my 5km time. 18:14 ➡️ 17:37 Now, before we get into the interval workouts, let’s be clear… These weren’t the only workouts I completed. But I did only run 4x per week. My long runs also included a speed element. But for now, here are the interval workouts I completed throughout the process for me to achieve that result: 1️⃣ 10x (90sec anaerobic, w/90sec walk rec.) 2️⃣ 6x (800m @ 5km pace, w/90sec walk rec.) 3️⃣ 12x (400m anaerobic, w/2min walk rec.) 4️⃣ (De-load week) 10x (1min threshold pace, w/1min easy run rec.) 5️⃣ 6x (1km @ 5km pace, w/2min walk rec.) 6️⃣ 12x (400m anaerobic w/90sec walk rec.) 7️⃣ *repeat 5️⃣ 8️⃣ 3x (1.6km @ Goal pace, w/2min walk rec.) 9️⃣ 3x (1km @ goal pace, w/90sec easy run rec.) + (600m @ >goal pace, w/60sec easy run rec.) + (400m @ >goal pace, w/60sec walk rec.) 1️⃣0️⃣ 5x (1.2km @ goal pace, w/3min easy run rec.) 1️⃣1️⃣ (Race Week) 10x (400m @ goal pace, w/100m easy run rec.) …in that order 👆 Note: there was ALWAYS at least 10-minutes of easy running to warm up AND cool down. I also always doing a pre-run warm up for 3-5 minutes too. These workouts should be part of a well-rounded program. I was only doing 1x interval workout each week where I was working AT or FASTER than my goal 5km pace. This can be used as a guide for your interval sessions moving forward, but remember, your training should be tailored to you and your ability level. Scale these workouts to suit you. A bit of insight into how I got from A to B. P.s if you want to know the best chocolate biscuits for dunking in tea, comment below. #runningtips #5km #runninggoals

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