We created this workout for people who are short on time, don't have access to a track and want to lose weight. It consists of alternating speed and recovery intervals, i.e. a HIIT (High-Intensity Interval Training) workout. HIIT workouts increase your metabolism and bring a new quickness to your running. Your body burns more fat and calories after a HIIT workout than you do after a long run. This type of a workout is a great way train efficiently without having to buy a lot of equipment.
Here's the workout: warm up with a 10-15 minute easy jog and then do 2-3 rounds of this set: 120 seconds, 90 seconds, 60 seconds and 30 second speed intervals with a 1-minute recovery jog in between each speed interval. Aim for a consistent pace within each speed interval and to be able to maintain the same pace for each one. Rest for about 2-3 minutes between each set. Run at least 1/2 mile as cool down and then stretch.
What is the appropriate pace for the speed intervals? That is up to and depends on your pace. We recommend running at 80% of your max heart rate. This is not an all out sprint - just below that. You should be able to finish each interval without feeling like you have to bend over to catch your breath or throw up. I let my breath guide me: when I'm wheezing (or my breath is raspy), I'm running too fast. When we say recovery jog, we mean a SLOW recovery jog. It's more like a shuffle (without getting sloppy on your form). Seriously.
To complete this workout all you need is a watch and maybe some fun tunes to help you pick it up on the speed intervals and get your feet to turn over faster. Have questions, feel free to reach out to us.
Have fun!