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 offers solid coaching wisdom. Here’s a breakdown you can put into practice immediately. Watch the full video for additional context.

Key Points:

• Schedule your most demanding workouts before you break your fast, or wait a few hours afterward so you can rehydrate and refuel without delay.
• The workout prescribed by the coach consists of 20 × 60‑second hard efforts (≈10K pace) with 30 seconds of easy recovery between each rep, along with a 2 km warm‑up beforehand.
• During recovery, stay active—jog lightly or keep moving. Walking is fine if needed, but keep it short.
• Running fasted actually works in your favor digestively. Training on an empty stomach means less food sitting in your stomach, reducing the 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 (target your 10K race pace),
   • 30 seconds of easy jogging for recovery (keep the legs moving).
3. Cool‑down: 2 km easy jog to wrap up.

Tip: If you haven’t done this pace before, begin slightly more conservative and build toward your true 10K speed as you work through the 20 reps.

Closing Note: Test this fasted interval session during Ramadan and feel free to dial your paces up or down using the Pacing app to match your fitness level. You can maintain your training volume while honoring your fast—best of luck out there.

References

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