Welcome to your guided, ELEVATE intervals run! In today's session you will have a warm-up with two, 30-second runs that mirror your 3-minute run pace. After your warm-up, you will complete six, 3-minute intervals with 90-seconds of recovery. Your intervals will progress with drills at the end or inbetween each interval. Get ready to get sweaty!

For your paces - your initial warm-up can be completed at a walk or jog. After your first warm-up run, a warm-up jog is strongly encouraged before you get into your next push! After your warm-up you have a run, sprint, or recovery pace. Here are some suggestions:

Run: 6.0, 7.0, 8.0 mph (10:00/mile - 7:30/mile)
Sprint: 7.0, 8.0, 9.0 mph (8:34/ mile - 6:40/mile)
Recovery: 4.0 - 5.5 mph (15:00/ mile - 10:54/mile)

These are just suggestions! Your run should be somewhat conversational, your sprint should be on the brink of breathlessness. Jogging recoveries are encouraged in an interval run to build endurance, but please do what is best for you today! I created a video for you to follow along with me guiding you through the entire run! Don't need a follow along video? Print out the PDF and bring it with you!