Day 17 – “Run Intervals”

It’s supposed to be in the low 70s today so let’s take advantage. Today’s workout is a simply interval based workout that I want to use to show you how you can take a basic thing like running and make it more effective and interesting.

Studies have shown that intensity of your workout matters way more for results vs. length of your workout.

Today, we will use intervals with running so you can up the intensity…if you can’t run, you can do the same on a bike, rowing machine, or even swimming.


For 7 minutes perform the following:
Minute 1 begin to walk at an easy pace. Every minute afterwards increase your pace.
By the end of the 7 minutes you should be at a good running pace.


For these run intervals, I want you covering as much ground as possible in the time you are active.  The shorter the amount of time you are active, the faster you should go.  So for the 4 minutes, run as far as you can for 4 minutes, but that pace will be slower than your 2 minute pace, which will be slower than your 1 minute and your :30s pace.

Set 1: Run for 4 minutes, walk for 4 minutes.

Set 2: Run for 2 minutes, walk for 2 minutes.

Set 3: Run for 1 minute, walk for 1 minute.

Set 4: Sprint for :30s, walk for :30s.


comment "done" below when you completed.

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