As promised, here is the second interval workout in my running circuit. This one involves more running than the last workout, but it’s still not horrible. You still walk more than you run, and it’s shorter! You can power through this entire workout in only a half hour. The downside- you are going to sweat. You are actually going to sweat a lot. You need to make every single second of this workout count if you want to receive maximum benefits. Every time you hold back or put the treadmill on a lower speed than you know you can do, you are only hurting yourself. This workout goes by extremely fast. Make the most of it.
Oh yeah, and you might have a tiny bit of trouble walking to your car after. But that’s only a minor detail.
Warm-up for 3 minutes by jogging at 5.5-6.0 mph.
Run fast (not a sprint, but make sure you’re moving) for 1 minute. I set my speed for 7-7.5 mph.
Walk for 2 minutes at 4.0 mph.
*Repeat 4 more times (without the warm-up)!
Sprint (yes, sprint) for 30 seconds. Again, I set my speed for 8-8.5 mph.
Walk for 1 minute at 4.0 mph.
*Repeat 9 more times!
Bonus Tip: To burn some extra calories you can do this whole workout at a slight incline. And I mean slight. Set your treadmills incline to 1.0 or 2.0 for some extra spice. Warning: you WILL feel it.
…and you’re done! That was quick! Go buy yourself a new blouse, you deserve it. Nothing wrong with some positive reinforcement, right?
Check back next week for a more endurance focused interval run. I promise it’s not as bad as it sounds. Happy running!