• 4 Miles Intervals (Push Endurance)

This one has less walking than most of the other runs. It’s definitely a run to make you push yourself and test your endurance but great if you’re in the mood to crush a cardio routine and do a super efficient and quick run. Powerwalking = walk at a brisk speed, using your arms as well Jog = moderate, controlled pace Run = pick up the pace. 70%-80% of your sprint speed My stats: My Stats: 4 miles 34:29 time 395 calories 6.8 mph (avg.) 10.1 mph (max)