Interval Run Workout 13

Interval Run Workout 13

This interval run workout 13 was designed to help you improve overall cardiovascular and muscular endurance by combining sprints and weight lifting. Additionally, this interval run workout can help your body learn how to immediately shift energy systems and recruit different muscles when transitioning from explosive sprints to explosive lifts.

Who's This For?

Suitable for all levels

Run Workout 13 Benefits:

Improve cardiovascular endurance

Improve muscular 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

Dumbells

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 :

Sprint 1: 10 sec. + 5 Squat Press

Rest

Sprint 2: 20 sec. + 6 Squat Press

Rest

Sprint 3: 30 sec.+ 7 Squat Press

Rest

Sprint 4: 40 sec. + 8 Squat Press

Rest

Sprint 5: 50 sec. + 9 Squat Press

Rest

Sprint 6: 60 sec. + 10 Squat Press

Rest

Sprint 7: 60 sec. + 10 Squat Press

Rest

Sprint 8: 50 sec. + 9 Squat Press

Rest

Sprint 9: 40 sec. + 8 Squat Press

Rest

Sprint 10: 30 sec. + 7 Squat Press

Rest

Sprint 12: 20 sec. + 6 Squat Press

Rest

Sprint 12: 10 sec. + 5 Squat Press

Finish

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

• Utilize light to medium weight dumbbells

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.