Welcome to your guided, 20-minute HIIT Run! In today's session you will have a 5-minute warm-up followed by 3 blocks of work:
1-minute sprint | 1-minute recover [3 rounds]
30-seconds sprint | 1-minute recover [3 rounds]
30-seconds sprint | 30-seconds recover [4 rounds]
Because this is a HIIT run - give 100% in your effort and take your recovery as steadily as possible. After your warm-up jog you have a sprint or recovery pace. Here are some suggestions:
Sprint: 7.0, 8.0, 9.0+ mph (8:34/ mile - 6:40/mile+)
Recovery Walk: 2.5 - 4.0 mph (24:00/ mile - 15:00/mile)
These are just suggestions! your sprints should start on the brink of breathlessness, and take you to breathless by the end of the session. I will coach to Rate of Perceived Exertion (RPE) so you work based on a feeling. I created a video for you to follow along with me guiding you through the run! Don't need a follow along video? Print out the PDF and bring it with you!