Tuesday Track Session-Intervals

Join us every Tuesday evening for Intervals. Let’s continue to train for upcoming road, trail, and ultra-races.

When: Every Tuesday Evening
Time: 05:30 pm
Where: Outer Track Sports Complex, Islamabad
What: Intervals Workout
Workout Details: 2km WU, 400m Intervals, 1 minute rest/walk jog with 6/8/10/12/14 sets and 2km CD.

What is Intervals Workout?
Interval workouts alternate periods of hard effort with periods of easy effort or recovery.

How to Structure a Track Interval Session
Warm-up: Jog slowly for 10 minutes, then do light dynamic stretches.
Speed Phase: Run hard for a set distance (like one lap or 400 meters) or a set time (like 1 minute).
Rest Phase: Walk or slow jog for a fixed recovery time (like 60 to 90 seconds) to let your heart rate drop.
Repeat: Perform the work and rest cycle 4 to 10 times depending on your fitness goal.
Cool-down: Jog slowly for 5 minutes and stretch.

Ready to join our community for even greater training in 2026 for 2027 events? DM us to join the @margallatrailrunners Community WhatsApp Announcement group!

Contact Us
Margalla Trail Runners
+92-346-3863624