So you have an idea of how long it takes you to run 1 mile. (You'll need that time for this workout) Now we need to improve that time. How? Well...if you've been doing the workouts posted on this blog, then you are already on your way! But we need to get you out and running now.
RUNNING INTERVAL: (You'll need a watch)
Begin a slow jog, don't push too hard, but don't walk. Take note of the time. After slow/jog for 2 minutes, you will SPRINT as fast as you can handle for 30 seconds. This is a :30s ON, 2:00m OFF interval.
You will repeat this interval until you reach the end of your set time. What is your set time? Remember your 1 mile time? Take that time and multiply by 3. That will be your set time for intervals. We will retest your mile time every month, so your interval time will change.
REMEMBER to sprint FAST, and to breathe with control. (In through the nose, out through the mouth)
Good luck, and happy running!
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