Beginners: DAY OFF
Intermediates: 5x400 meter intervals. Run 400 meters (nearly 1/4 of a mile) as quickly as you can. Jog the amount of time it took you to run the 400 meters. For example, if you ran the 400 meters in 60 seconds, run the recovery jog in 60 seconds as well. Repeat in this manner until you have completed the 5 reps.
Advanced: 3x1200 meters (nearly 3/4 of a mile); 3x800 meters (nearly 1/2 of a mile). Run 1200 meters as fast as you can. Jog 400 meters (nearly 1/4 of a mile). Repeat 3 times. After you have completed the 3x1200, run 800 meters as fast as you can. Jog for 400 meters. Repeat 3 times.
|Courtesy Fit Sugar|