Last time it was 2:00min OFF and :30sec ON......and time was determined by your 1 mile pace.
This time:
1:00min ON and 1:00min OFF.........repeat this interval for 10 rounds. (total time of 20min)
Remember to "ON" fast and safely, and "OFF" slowly and for recovery
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KEEP YOUR AB'S TIGHT, AND YOUR PELVIS TILTED UP. (suck your stomach in and try to pull your hips towards your rib cage) ALSO KEEP A GOOD STRAIGHT BACK, AND LAND SOFTLY ON YOUR FEET.
If you have GPS, then record your distance. If you don't have GPS, go to www.mapmyrun.com and retrace your steps to check your distance. Record distance in your workout journals.
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