30-Minute Interval Run Workout for Speed

30-Minute Interval Run Workout for Speed

Warm Up

• 2-minute jog at a perceived effort level of 4/10
• 2-minute jog at a perceived effort level of 5/10
• 2-minute jog at a perceived effort level of 6/10

Main Set

Now onto the main set. You are going to repeat this set 3 times. The general format: decreasing interval time while increasing interval effort.

We will always be recovering by jogging at 4/10 perceived effort level.

• 60-second run at 7/10 perceived effort
• 60-second jogging recovery at 4/10 perceived effort
• 50-second run at 8/10 perceived effort
• 50-second jogging recovery at 4/10 perceived effort
• 40-second run at 9/10 perceived effort
• 40-second jogging recovery at 4/10 perceived effort
• 30-second run at 10/10 perceived effort
• 2-minute FULL RECOVERY

Remember – we are repeating that set 3 times.

Cool Down

For a cool down on this interval speed workout, take a 5-minute walk.