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Running Workout - Intervals

by Racer X Virtual Trainer

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This is an important running workout to add to your weekly routine. It places emphasis on speed (running) and your bodies ability to transport oxygen at maximum capability. It is a very intense workout of sprint intervals with  2 minute rest periods.

Interval workout

10 minute easy warm-up

4 sets of 20 second stride outs with 1 minute recoveries. A stride out is a short burst of intense running. First stride out should be 85% of full sprint speed, second 90% and so on.

Interval Set #1 - 1 Minute full sprint, 2 minute recovery, 2 Minute full sprint, 2 minute recovery

Repeat 4 more times for a total of 5 sets

10 minute Cool down

Click here to see my Garmin Heart Rate Data that goes along with this workout.

A full sprint is 100% max effort. Do not leave anything on the table. Go for it as hard as you can. These intervals are extremely tough to complete, but you get a full 2 minutes to recover in between efforts.

During the recovery, you can either walk or jog. Obviously the better shape you are in the more likely you will be able to jog to recover. Rely on your heart rate monitor to let you know when you have returned to heart rate zone 1.

During the intervals, don't worry to much about your heart rate. It should be maxed out or your not going hard enough! On a scale of 1 to 10, your effort level should be a 10.

That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness. VT Signature

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Discussion

  1. Gravatar
    ACBR March 24, 2011 at 6:19 pm

    How is the "recovery" time? Stopped, walking, running? Thank you

  2. Gravatar
    Racer X Virtual Trainer March 25, 2011 at 1:06 pm

    The recovery time will depend on your fitness level. You have to do whatever it takes to lower your heart rate into the appropriate zone. For myself, a light jog is all I need to do to lower my heart rate.

  3. Gravatar
    Jackson January 28, 2013 at 9:14 pm

    4 sets of 20 second stride outs with 1 minute recoveries. A stride out is a short burst of intense running. First stride out should be 85% of full sprint speed, second 90% and so on

    Is this apart of the workout?? If so do you do that before you begin the interval sets?

  4. Gravatar
    Racer X Virtual Trainer January 29, 2013 at 10:13 am

    Jackson - The stride outs are a part of the warm-up.

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