Welcome to your 20-Minute Intervals Run! It is an equal part work-to-rest run with 8 working intervals. Here is a breakdown of the run:
Warm-Up: Jog with 1 accelerations
Intervals: Eight, 1-minute efforts followed by 1-minute of recovery. Your speed/intensity will increase after every 2 intervals.
I coach this run for you the entire time based on RPE (rate of perceived exertion). We will live between a 3 and an 8 out of 10. If you're on a treadmill, here is a good indicator of what the speeds can be:
Walk: 3.0-4.0 mph
Jog: 4.5-5.5 mph
Run: 6.0-8.0 mph
I recommend jogging your recoveries between every interval today. This workout is a simple roadmap with maximum benefits. Get ready to kick it up a notch and have some speedy good fun while I guide you through every minute of this run!