Can’t let this week go by without posting another interval running workout. We wouldn’t want that now, would we? 😉
As mentioned last week, this workout is a little more endurance based. The previous workouts have focused on shorter periods of fast running but this time, we are going to run a little slower (most of the time) but for a longer period of time. It’s still intervals but a little different. It’s good to throw in a different workout into your routine every so often. The more your body does something, the easier it becomes. Meaning your body doesn’t need to work as hard to get where it wants to go or accomplish what it needs to. If you constantly tweak your workout routine your body won’t get “bored” and stop working. You don’t want to work your butt off for nothing so make sure to change it up every once in a while.
This workout goes by super fast for me because you are changing speed every minute so it keeps you busy and you lose track of how much time has actually gone by. And don’t worry, you still get to walk- for two minutes each round. It’s great recovery and something to look forward to at the end of each cycle. Also, don’t worry if you can’t do the whole thing just yet. It takes a while to build up endurance. All that matters is that you are taking the first to get there.
Well, here it is.
Warm-up for 2 minutes by walking at 3.5 mph.
Jog/run for 1 minute at 5.0 mph.
Jog/run for 1 minute at 5.5 mph.
Jog/run for 1 minute at 6.0 mph.
Jog/run for 1 minute at 6.5 mph.
Jog/run for 1 minute at 7.0 mph.
Jog/run for 1 minute at 7.5 mph.
Jog/run for 1 minute at 8.0 mph.
Walk for 2 minutes at 4.0 mph.
*Repeat 5 times without the warm-up (or as many as you can, many days I only make it to 3 reps and it is still really effective).
I definitely noticed a difference in my running after doing this workout for a few weeks. A 5K race doesn’t sound so intimidating anymore.
Let me know how it goes. Happy running!