I was thinking a good addition to our blog would be to add a workout each week for any of you to try. I will try to keep things varied to avoid boredom at all costs. I'll also do my best to provide workouts that can be done easily both indoors or outdoors.
Here is a simple, yet effective, workout anyone can try. In addition to the time spent on each interval, take note of the recommended intensity. Intensity is based on a scale of zero to ten, with ten being an all-out sprint you can hold more no more than 30 seconds. The cumulative time is listed in parentheses for each step; as you can see, you are working out for a total of only 30 minutes, including warm-up and cool-down.
Warm-up: Five-minute brisk walk / Intensity 3 (5:00)
Seven Rounds of the Following Interval-Recovery Segment:
Interval: One-minute run / Intensity 7
Recovery: Two-minute jog / Intensity 4
(8:00, 11:00, 14:00, 17:00, 20:00, 23:00, 26:00)
Cool-down: Four-minute walk / Intensity 2-3 (30:00)
Another word about intensity: USE YOUR HEAD!
Don't force yourself to hold a certain pace if your body isn't up to it. If running at 6mph for one interval feels like a level 7 but that same speed feels too hard on the next interval, adjust accordingly. It's better to check your ego at the door than it is to run beyond your ability and injure yourself.
Let me know if any of you have any questions!
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