10-15 X 20 seconds at controlled, fast effort w/ 1:10 easy jog in between.

10 min EASY warm-up: Take it easy so you have a lot to give on the following intervals.

10-15 X 20 seconds at controlled, fast effort w/ 1:10 easy jog in between.

Tips:

*Run 20 seconds at a challenging, yet relaxed and maintainable effort that you can sustain for 20-seconds.

*Follow your 20-second sprint intervals with a 1minute, 10second easy jog.

*Try to focus on form on the jog as well, making sure you're picking up your feet and jogging, rather than walking.

*After your 1:10 jog, go right back into your 20-second sprint and repeat 10 times.

**If you're feeling good, shoot for anywhere up to 15 repetitions.

10 min easy jog cool-down: Shake the lactic acid out of your legs. Make sure you are taking it easy and continue jogging.