The Workout

• Warm up with a 2-3m brisk walk

• Using a timer, walk for 1m. Pick up the pace and run for 30s

• Repeat for 6 total rounds

• Total duration: 10-12m

• Target cadence: 160-170 bpm

The Goal

This workout uses short run intervals to initiate both cardiovascular training and loading of the lower extremity. We’ll be using music as a cadence guide. Use today’s Spotify playlist, and run to the beat!

Coaching Points

Today should feel relatively easy with a short total run duration. If you felt frustrated coordinating the timing of the intervals, don’t worry- it gets easier! Try using a mode in your watch that already has the intervals programed prior to the run, or check out the app Interval Timer which will alert you of your interval change while your music plays!