Welcome to your guided intervals run! In today's session you will have a 3-minute warm-up with one, 20-second run (6.0 - 8.0 mph) to get your body ready. After your warm-up, you will complete eight running intervals ranging from 30 to 90 seconds in length. The goal is to run your efforts at your threshold pace and jog your recoveries, so you stay in the work the entire time.

For your paces - your initial warm-up can be completed at a power walk. After your 20-second warm up run, you will jog until your first running effort. Your last interval is your shortest, and your opportunity to sprint! Here are some examples:

Run: 6.0 - 9.0 mph (10:00/mile - 6:40/mile)
Recovery: 4.0 - 7.0 mph (15:00/mile - 8:34/mile)

Run & Recover at your own pace! Your run should build a hard/very hard effort, but not your all out max. Take your recovery in a jog or shuffle, but do your best to avoid a walk if you are running. Don't need a follow along video? Print out the PDF and bring it with you.