Fun Run!
October 20 2021 – Sauce Team
This is one of my favorite run workouts. It incorporates several components to keep things exciting. Plus, when you know what’s coming you can push yourself harder! Do all the parts together for an hour run, or break it down into pieces for a shorter workout.
Part 1: Ease into it with this progressing warm up.
Walk 1 minute, Run 1 minute
Walk 1 minute, Run 2 minutes
Walk 1 minute, Run 3 minutes
Walk 1 minute, Run 4 minutes
Walk 1 minute, Run 5 minutes
Walk 1 minute, Run 6 minutes
Walk 1 minute before starting part 2.
Part 2: Interval Pyramid.
30 seconds high intensity (pretty quick run), 1 minute low intensity (jog or walk)
45 seconds high intensity, 1 minute low intensity
60 seconds high intensity, 1 minute low intensity
90 seconds high intensity, 1 minute low intensity
60 seconds high intensity, 1 minute low intensity
45 seconds high intensity, 1 minute low intensity
30 seconds high intensity, 1 minute low intensity
Part 3: Speed Bursts
30 second all out sprint, followed by 1 minute of low intensity, repeat 8 times.
Part 4: Stretch