SOUL EXPRESSION

Awaken your soul and fire up your senses. Turn up the volume on your inner wisdom. Increase your capacity for truth, love, openness, passion, fire and freedom.

Sprint Interval Workout

Note: Depending on your fitness level and whether or not you run regularly-you may want to adjust the speed at which you do your intervals.  Mine are recommended as a person who runs 1-2x/wk and has no current injuries.

*Also, if you are inclined to tight leg muscles, calves, hamstrings or IT bands–warm up for 10 minutes, 5 walking, then 5 jogging.  And EVERYONE should stretch after this workout!

Warm up for 5 minutes jogging at whatever will be your base speed (the speed you go back to for the low paced interval)  I recommend 6.omph (a 10 minute mile).

after your 5 minute warm up you’re going to move into the interval section, we’re going to do 2:1 rest to work ratio (and by rest I mean jog).

bump the speed to 7.5 mph for 1 minute

back down for 2 minutes at 6.0mph

bump the speed to 7.8mph for 1 minute

back down for 2 minutes at 6.0mph

bump the speed to 8.0mph for 1 minute

back down for 2 minutes at 6.omph

bump the speed to 8.3 mph for 1 minute

back down for 2 minutes at 6.0mph

bump the speed to 8.5mph for 1 minute

back down for 2 minutes at 6.omph

bump the speed to 8.8mph for 1 minute

back down for 2 minutes at 6.omph

bump the speed to 9.0mph for 1 minute

back down for 2 minutes at 6.omph

(at this point if you want to continue you can repeat this interval pattern up to 9.3, 9.5, 9.8 and 10.0, but that’s up to you depending on how you feel)

If not, cool down for 5 minutes walking at 3.5-4.0 mph at a 5.0 incline (or until your HR is back within 10-20 beats of your normal resting rate)

Enjoy!

Sprint Interval Workout