10-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 20-minute interval (IN) run at level 4 intensity (80-90% MHR). Cool down with a 10-minute EN run at level 2 intensity.
TODAY, DO AN INTERVAL (IN) RUN FOR 20 MINUTES AT LEVEL 4 INTENSITY. Warm up for 10 minutes with easy to moderate paced running. At the track, run a set of 600's (1.5 times around), rest 30 seconds between each 600 by walking easily, repeat for 20 minutes. These should feel like hard, but sustainable efforts. Cool down for 10 minutes by jogging or walking.
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