Welcome to your guided HIIT run! In today's session you will have a 4.5 minute warm-up with one, 20-second run (6.0 -8.0 mph) to get your body ready to sprint. After your warm-up, you will complete two 45-second efforts, four 30-second efforts, and six 20-second efforts. You will recover for more time than the effort - this focus should be going all out in the push!

For your paces - your initial warm-up can be completed at a walk or jog. After your warm-up you have a hard run, sprint or recovery pace. Here are some suggestions:

Hard Run: 6.0 - 9.0 mph (10:00/mile- 6:40/mile)
Sprint: 7.0 - 10.0+ mph (7:30/mile - 6:00/mile)
Recovery: 2.5 - 4.0 mph (24:00/mile - 10:54/mile)

Sprint & Recover at your own pace! Your sprint should build to an all out max effort - your walk will become a need after each passing interval. Take your recovery as you see fit - think of this time as your reset button. I created this follow along video with me guiding you through the entire run! Don't need a follow along video? Print out the PDF and bring it with you.