W11/D2- Short and Strong Intervals

Do the dynamic warm-up before the workout and then choose the level that is most fitting to you today. Beginner- Begin with 10 minutes of easy running, then start the first 6 minute repeat. You will run at an 8-9 out of 10 effort. Your pace is between 10k-half marathon race pace or a comfortably hard pace you can hold for 45 minutes. After the first 6 minute interval, walk or jog for 3:00 minutes as needed to get heart rate down, then begin the next interval. You will do this a total of 3x. At the end of the intervals, you will run for another 10 minutes as a cool down. Intermediate- Do the warm-up stretches, Run aerobically for 15 minutes then begin the first 7:00 min interval. Rest for 3:00 min then begin the next one. You will do this a total of three times. (3x7:00 minutes w/3:00 min rest) After the intervals, run for another 20 minutes at an easy aerobic pace. Advanced- Pre-Run stretches, run aerobically for 20 minutes +3x8:00 minutes w/3:00 min rest in between each interval+ 20 minutes easy running to cool down.