Warm-up: 5 minutes brisk walking or easy jogging
Main Set:
- 5 minutes jogging / Level 5 Intensity
- 3 rounds of the following:
- 2 minutes / Level 7 Intensity
- 1 minute easy jog for recovery
- 1 minute / Level 8 Intensity
- 30 seconds easy jog for recovery
- 30 seconds / Level 8 - 9 Intensity
Cooldown: 5 minutes walking
As always, be realistic about your speed and intensity. Don't overreach and extend yourself beyond your current ability. And remember intensity is all relative, even within an individual workout. The Level 7 Intensity of Round 1 for the 2 minute interval may feel easier than the Level 7 Intensity of Round 3.
In the end, BE SMART!
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