Ewan Heritage on Instagram: "The workout that helped me run 15:21 for 5K Session: • 3K warm-up + drills & strides • 3K @ 3:45/km • 400m jog • 2K @ 3:35/km • 400m jog • 6 × 400m @ 3:00/km (60s rest) • 5 × 200m in 32–30s (200m jog) • 3K cool-down Why it works: • The 3K + 2K builds strength to hold pace under fatigue • 400s develop VO₂max and race rhythm • 200s sharpen leg speed for a strong finish Do it 10–14 days before race day for maximum benefit. #5KTraining #SpeedSession #TrackWorkout #Runnin

Types of Running Workouts for Improved Performance

Jake Dearden on Instagram: "Erg into running intervals. Warm up: 3km easy jog Main session: 500 ski 500m run Rest 60 seconds x 3 500m row 500m run Rest 60 seconds x 3 Cool down: 2km easy jog All Interval should be at Hyrox race pace or faster. 4 days out."

Bodybuilding | Memes | Nutrition | Motivation on Instagram: "Save THIS For Later👇 You don’t need to jog to burn fat 🤡 Incline walking burns more fat 🔥 Do this after your workout: ⬆️ 15 incline 🏃‍♂️ 3.5 speed ⏱️ 30 minutes Creator: @kailiefitness x @celestrefitt #fitnessjourney #fitnessmodel #trending #gym #health #wealth #mental #begreat #fit #explore"