Conditioning

Running Intervals

Short hard pieces with real rest between them — a time-efficient way to build running endurance.

How to do it

  1. Warm up with five easy minutes before the first hard piece.
  2. Run hard enough that talking is difficult, then walk or jog until your breathing settles.
  3. Hold the same speed on every piece — the last one shouldn't be the slowest.
  4. Finish with a few easy minutes.
Stair IntervalsQuads, Glutes · Intermediate · 6 × 45 sStanding MarchQuads · Beginner · 1 × 40 sStationary Bike IntervalsQuads · Beginner · 5 × 60 sBarbell Back SquatQuads · Intermediate · 3 × 8Bodyweight SquatQuads · Beginner · 3 × 15Bulgarian Split SquatQuads · Intermediate · 3 × 8

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Running Intervals — how to do it, muscles worked · Sport AI