Experienced runner · 30 min
Sprint intervals
Short, fast efforts with generous walking recovery.
- Experienced runners adding speed
- You have a track or a clear, level route
Not the right fit if new runners, or sprinting on a treadmill.
The session
- Warm-up
- 10 minutes of easy jogging, followed by gentle dynamic movements and 2–3 short gradual accelerations.
- Main set
- 6 rounds: run fast but controlled for 10 seconds, then walk for 2 minutes. Start below an all-out sprint; stop the fast efforts if your form deteriorates.
- Cool-down
- 5–10 minutes of easy walking.
Use a clear, level, nonslip outdoor route or track. Avoid jumping onto a fast treadmill belt. Begin with one speed session a week and place it away from another hard run or demanding leg session.
Start this plan free
7 days free, no card to start.