Welcome to your guided, DIRTY DOZEN intervals run! In today's session you will have a 4 minute warm-up to build the heat. After your warm-up, you will complete twelve intervals - three, 2-minute intervals, four, 1-minute intervals, and five, 30-second intervals. Recovery times will vary, but gradually get shorter. Get ready to get sweaty!

For your paces - your initial warm-up can be completed at a walk or jog. Every recovery between intervals can be a power walk or jog! Just make sure your intervals all live within 6-8 out of 10 on the RPE scale (rate of perceived exertion). Comfortably hard, but hardly comfortable! Don't worry, I'll coach you through everything.

Run: 6.0, 7.0, 8.0 mph (10:00/mile - 7:30/mile)
Recovery: 3.0 - 5.5 mph (20:00/ mile - 10:54/mile)

These are just suggestions! Jogging recoveries are encouraged in an interval run to build endurance, but please do what is best for you today! Your longer intervals will be at the lower end of the RPE scale, and your shorter intervals at the highest. I created this video for you to follow along with me guiding you through the entire run!