Welcome to your guided, ELEVATE intervals run! In today's session you will have a warm-up with one, 90-second climb and one strider.
For your paces - your warm-up intro and incline can be completed at a walk or jog. Once you hit the flat after the incline, a warm-up jog is strongly encouraged before you get into your strider! 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 buy 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! Each interval will have a “bell sound” in the final seconds of the interval so you can follow along seamlessly. Let me know what you think of this session! Don't need a follow along video? Print out the PDF and bring it with you!