Name: Playbook - Best Fitness - W1/D3: Interval Workout Run
Uploaded: 2021-01-18T11:48:42.351Z
Duration: 45 min
Description: W1/D3: Interval Workout Run

The objective of your Day 3 workout is to build your speed over time. Your total “ON” periods will total to 7 laps around the track with recovery in between.

Light jog for 5 minutes. Keep your shoulders relaxed and your foot strikes should hit mid-foot. Try not to have your heels hit the ground before your mid-foot. Push off on your toes.

Jog to Warm up

Inchworm with Cobra Pose

Try to open up the hips and push through your toes to move forward. Plant the foot next to your palm, lift that palm (next to foot) and point to the sky for a t-spine mobility. 5 reps per side.

Spider-Man Runners Lunge

Step backwards into the lunge and rotate your body in the direction of the front leg.

Reverse Lunge with Torso Twist

Hurdle Steps (Internal  Rotation)

Hurdle Step (External Rotation)

High Knees

Butt Kicks

Warm up and Mobility Circuit

Slightly faster pace than your warm up jog but the focus should be to warm up the muscles to prepare for high intensity interval training.

Slow Run

Take your trial 1 mile time (in seconds) and divide that by 8. Then add 5 seconds. That will be your 200 meter pace for this workout. Your recovery of 200 meters will be jogging as slowly as possible. The goal is to let your heart rate return to where it was before you started your fast 200 meters. Then you’ll begin your next round.

Take your mile trial time (in seconds) and divide that by 8. Then add 5 seconds and that is your 200m “ON” time in seconds. 200m is one curve and one straight portion of a standard track.

200m ON

Slow your pace to lower your heart rate, stay jogging but bring down the intensity level to a 2/10

200m OFF/Recovery Pace

200 Repeats

Take your trial 1 mile time (in seconds) and divide that by 4. Then add 10 seconds. That will be your 400 meter pace for this workout. Your recovery of 400 meters will be jogging as slowly as possible. The goal is to let your heart rate return to where it was before you started your fast 400 meters. Then you’ll begin your next round.

Take your mile trial time (in seconds) and divide that by 4. Then add 10 seconds and that is your 400m “ON” time in seconds. 400m is one full lap of a standard track.

400m “ON”

400m “OFF” should be as slow as you need to return your heart rate back to where you started the first 200m repeat. 400m is one full lap around a standard track.

W1/D3: Interval Workout Run

More workouts from Best Fitness