Welcome to your guided HIIT run! In today's session you will have a 5 minute warm-up. After your warm-up, you will have 3 different blocks of work. The first is 60-seconds on 60-seconds to recover 5 times through. The second block you will alternate 30 and 45-second sprints - both with 30-second recoveries. Your finisher is a 1-minute progression run. Get ready to get sweaty!
For your paces - your initial warm-up can be completed at a walk or jog. I recommend getting into a jog halfway into the warm-up, if not sooner! 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: 2.0 - 5.0 mph (30:00/ mile - 12:00/mile)
These are just suggestions! Your run should be somewhat conversational, your sprint should be on the brink of breathlessness. If you want to take this run as an intervals run VS a HIIT run, I recommend jogging your recoveries. If you're hitting your max in the effort - please walk the recovery! I created a video for you to follow along with me guiding you through the entire run! Don't need a follow along video? Print out the PDF and bring it with you!