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Lunch Crunch
Run/Walk Intervals
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Here is a structured 45-minute workout that will add some spice to your workouts. Intervals are repeated, harder efforts followed by periods of rest, often used by elite athletes because interval training produces benefits similar to entire workouts at higher intensity.
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For: Runners, Walkers, Multisport.
Time: 45 minutes.
Description: A good interval workout that gives you a lot of benefit in a short period of time. Ideal if you’re getting ready for an event, like a 5 or 10k road race.
Equipment needed: Running/walking attire.
Here is a structured 45-minute workout that will add some spice to your workouts. Intervals are repeated, harder efforts followed by periods of rest, often used by elite athletes because interval training produces benefits similar to entire workouts at higher intensity.
Minutes 0 to 9: Change into your running/walking clothes and head out the door. Begin by walking/jogging slowly and gradually increase your pace every two minutes. By the end of 10 minutes you should be moving along at a moderate pace, still able to hold limited conversation if you have a partner along.
Minutes 10 to 15: Do a set of gradual accelerations, where you speed up for 30 seconds and then jog or walk easily for 30 seconds. Repeat five times.
Minutes 16 to 31: Do a set of two-minute intervals with two minutes rest (four minutes for each). Go hard for two minutes, but not at maximum speed. Your heart rate should be about 85% of your maximum heart rate (220 minus your age gives a rough estimate of your maximum heart rate), or an RPE (rating of perceived exertion) of 6 out of 10. Recover by walking or jogging easily for two minutes. Repeat four times, each time increasing your speed slightly.
Minutes 32 to 40: Use this time to cool-down. Gradually reduce your speed until you finish with an easy walk.
Minutes 41 to 45: Stretch your legs & back gently, especially your hamstrings and quadriceps. Use slow, controlled movements. Don’t bounce and don’t push to the point of pain.
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