Regular runner · 30 min
Aerobic intervals
Alternate brisk running and easy recovery.
- Regular runners who want variety
- One harder session a week
Not the right fit if stacking hard runs on back-to-back days.
The session
- Warm-up
- 10 minutes of walking and gentle jogging.
- Main set
- 5 rounds: run briskly for 1 minute, then walk or jog easily for 2 minutes. Brisk means controlled effort, not an all-out sprint.
- Cool-down
- 5 minutes of easy walking.
Recover enough to begin the next effort smoothly. Add easy runs around this session rather than consecutive hard days.
Start this plan free
7 days free, no card to start.