BeWOW: Easy-to-Follow Interval Speed Workout

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We can’t let this gorgeous weather go to waste—I would be outside every second of the day if I could—so I’m taking you outside again for your workout this week  so you can take advantage of the beautiful sunshine.

Here is a great interval workout to try as you go for a run before, during (maybe on your lunch break?), or after work this week. The intervals will be different lengths, but the work-to-rest ratio will always be 1 to 1, so if you run for 30 seconds, you recover for 30 seconds (until you get to the 90 second sprint, then you have a longer break in between rounds. You’re welcome.).

Each round will take 10 minutes, so gauge how much time you have to commit to your workout, and get in as many rounds as you can. Pick a goal of how many rounds you want to complete before you start (I would probably pick five, but that’s just me) and work towards that goal throughout your workout. And just remember, recovery does not necessarily mean stop. Try to push yourself to jog during your recovery—even if you’re going at a snail’s pace—before you kick it into gear once again in your sprint. Good luck!

BeWOW: Easy-to-Follow Interval Speed Workout

Warmup: Start out by jogging for five minutes

Then … 

30 second sprint :: 30 second recovery
40 second sprint :: 40 second recovery
50 second sprint :: 50 second recovery
60 second sprint:: 60 second recovery
90 second sprint :: 2.5 minute recovery

Repeat this round, top to bottom, as many times as you’d like, until you reach your goal.

>> Did you complete this week’s BeWOW? Tell us how you did in the comments! Or, feel free to tweet at us about it using the hashtag #BeWOW. Check out all the BeWOW workouts here.

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Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly.