Ramadan Fasted Intervals

Workout - Ramadan Fasted Intervals

• 5min @ 7'30''/km
• 20 lots of:
  • 1min @ 5'30''/km
  • 30s rest
• 5min @ 7'30''/km

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Intro: The Running Channel’s video on Running During Ramadan - Do’s and Don’ts has solid coaching advice. Here’s a breakdown you can put into practice right away. Watch the full video for the rest of the context.

Key points:

• Schedule your hardest workouts before you break your fast, or wait a few hours after so you can rehydrate and refuel.
• The workout the coach prescribes is 20 x 60-second hard efforts (~10K pace) with 30 seconds of easy recovery between reps, plus a 2 km warm-up.
• During recovery, stay active. Light jog or keep moving. A short walk is fine if needed.
• Running fasted actually helps digestively. Less food sitting in your stomach means less chance of GI discomfort.

Workout example:

1. Warm-up: 2 km easy jog at a sustainable pace.
2. Intervals: 20 rounds of:
   • 60 seconds at hard effort (your 10K race pace),
   • 30 seconds of easy jogging to recover (keep the legs moving).
3. Cool-down: 2 km easy jog.

Tip: if you haven’t done this pace before, start slightly more conservative and build toward your true 10K speed across the 20 reps.

Closing note: try this fasted interval session during Ramadan and dial your paces up or down using the Pacing app. You can keep training volume while honoring the fast.

References

• Running During Ramadan - Do’s and Don’ts - YouTube (YouTube Video)