Interval Run Workout 12

Interval Run Workout 12

This interval run workout 12 was designed to help you improve overall cardiovascular endurance, running speed and agility through a lower intense method, hill repeats or a.k.a. "hidden speed training". While your pace may not be faster while running on an incline, the increased effort to run uphill at a quick pace acts as the high-intensity workout, building leg strength and power that can translate to running faster on flat grounds.

Who's This For?

Suitable for all levels

Run Workout 12 Benefits:

Improve cardiovascular endurance

Improve explosive speed

Improve leg strength

Workout Implementation:

To maintain balance between all other training practices, it’s recommended to complete a high intense run workout at least 2-3x/week.

Training Equipment:

Proper running shoes

GPS watch or device to track distance - Garmin GPS Watch

Heart rate monitor chest strap (optional) - Garmin Heart Rate Strap

Workout Details:

Complete run workout in sequential format

Complete run in the 8-9 RPE Zones or 80-90% of heart rate training zone

Learn how to calculate heart rate training zones here: Calculate HR Training Zones

Warm Up:

Complete a 5 minute warm up or complete Initial Mile's Run Warm-Up

Cool Down:

Complete a 5 minute cool down or complete Initial Mile's Full Body Mobility

Run Workout :

Incline Sprint 1: 15 seconds

Incline Sprint 2: 30 seconds

Incline Sprint 3: 45 seconds

Incline Sprint 4: 60 seconds

Incline Sprint 5: 60 seconds

Incline Sprint 6: 45 seconds

Incline Sprint 7: 30 seconds

Incline Sprint 8: 15 seconds

Training Notes:

• Modify sprint time length as necessary

• Modify rest time length as necessary

• Modify incline to match your comfort level

• Use arms to drive yourself forward but relax your shoulders

• Focus on quality breaths, inhaling through your nose and exhaling through mouth

Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.