I’ve got another one for you!
Since I took care of my legs on Wednesday, I was ready for another sweaty run Thursday morning. I didn’t want to do the same thing I did on Monday, so I came up with something new. I decided to use that same 8.0mph pace I’m trying to get comfortable at for half mile intervals, but then during the recovery I threw in a speedy sprint for some extra heart-pumping burn. Surprise!
The great thing about this run is that you can adjust it for any distance. I happened to choose 6 miles and finished in just over 48 minutes (woo!!). Here are the speeds you’ll need to choose for yourself:
Warm up/ Cool down: An easy pace (even walking if you want) just to get your blood flowing. I chose 6.5mph
Speed Interval: This was my 8.0 mph. It a pace that you’d like to get comfortable running at, but is still a little fast for you.
Recovery: This could be the same as your warm-up, or something just slightly faster that still allows you to catch your breath. I chose 6.7mph
Sprint: Give it all you’ve got! Keep in mind that you will be running .2 miles here, so you don’t want to burn out after a few seconds. 9.0 is speedy for me, but not quite to the point of death.
Then plug in your numbers to this workout and get ready to run: