Welcome to your guided HIIT run! In today's session you will have a 4-minute warm-up with one, 30-second run (6.0 -8.0 mph) to get your body ready to sprint. After your warm-up, you will complete eleven 1:1 sprint-to-walk pyramid style efforts. You will begin with 30-second efforts, and increase in time until you reach a 90-second effort before heading back down the pyramid. Each recovery time is same as the interval before it.

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

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 also created a 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.