A Little Cool Cardio

Josh-B

 

Here is a fun little interval run to get the blood flowing before we celebrate America in style.

 

  • 800m run easy pace, run 400m hard, 800m run easy pace
    • rest 30 seconds
  • 600m run easy pace, run 400m hard, 600m run easy pace
    • rest 30 seconds
  • 400m run easy pace, run 400m hard, 400m run easy pace
    • rest 30 seconds
  • 200m run easy pace, run 400m hard, 200m run easy pace
    • rest 5 minutes
  • 400m run easy pace, run 200m hard, 400m run easy pace
    • rest 30 seconds
  • 300m run easy pace, run 200m hard, 300m run easy pace
    • rest 30 seconds
  • 200m run easy pace, run 200m hard, 200m run easy pace
    • rest 30 seconds
  • 100m run easy pace, run 200m hard, 100m run easy pace
    • and you’re done!

I’ve done this workout a few times and really like the structure of it. You get a lot of running in, but you’re constantly changing your pace and heart rate. For the 400/200m hard runs, I suggest going at about an 80% pace of your sprint. You shouldn’t be exhausted after, but your heart rate should have picked up significantly. When doing this, feel free to watch this documentary to pass the time.

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