30-Minute Follow Along Workout | Intervals to Boost Your Speed!

Run alongside Coach Holly for this 30-minute follow-along workout, using intervals to boost your speed! With rests built in and running intervals based on a "perceived effort" scale, this workout can be tailored to any level of runner!

Your Workout:

Warm Up:
2-minute jog @ 4/10 perceived effort
2-minute jog @ 5/10 perceived effort
2-minute jog @ 6/10 perceived effort

Main Set:
60-second run @ 7/10 perceived effort
60-second jogging recovery @ 4/10 perceived effort
50-second run @ 8/10 perceived effort
50-second jogging recovery @ 4/10 perceived effort
40-second run @ 9/10 perceived effort
40-second jogging recovery @ 4/10 perceived effort
30-second run @ 10/10 perceived effort
2-minute FULL RECOVERY

Repeat the above for 3 rounds total.

Cool Down:
5-minute walk


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