2 On, 2 off

Alternating speeds within the workout

Warm Up

10 min easy to moderate jog

Main Set

6x(2 min fast, 2 min easy, 1 min sprint, 1 min easy)

Cool Down

10 min easy jog

Coach’s Tips: Get the blood flowing during warm up. It’s time to get after it with some equal parts of fast and easy. Make sure the easy is very easy so each fast effort is a good quality effort!