Welcome to your 30-Minute Intervals Run! It is a descending ladder of 14 total intervals. Here is a breakdown of the run:

- Warm-Up: Walk/Jog with 2 accelerations
- Intervals: One, 2-minute run with 1-minute recovery. Six, 1-minute runs with 1-minute recoveries. Extended recovery, then five, 30-second sprints with equal part recovery.

I coach this run for you the entire time based on RPE (rate of perceived exertion). 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
- Sprint 8.0-9.0+ mph

I recommend jogging your recoveries between your 1 and 2-minute intervals. For the 30:30 sprints at the end, you can walk these recoveries to go breathless in the interval! You can also check out the "Roadmap" or the "Printable" before beginning this session. I can't wait to hear what you think of the FIRST guided run on the app!

Air Date: May 15, 2022