Interval Run Workout 14

Interval Run Workout 14

This interval run workout 14 was designed to help you improve overall cardiovascular and muscular endurance by combining training modalities, static movement and explosive power. This combination of training can help teach your body how to immediately recruit different types of msucles for the purpose of each movement and train your body to utilize the different energy systems.

Who's This For?

Suitable for all levels

Run Workout 14 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: Squat Hold 15 sec. + Sprint 15 sec.

Rest

Sprint 2: Squat Hold 30 sec. + Sprint 30 sec.

Rest

Sprint 3: Squat Hold 45 sec. + Sprint 45 sec.

Rest

Sprint 4: Squat Hold 60 sec. + Sprint 60 sec.

Rest

Sprint 5: Squat Hold 60 sec. + Sprint 60 sec.

Rest

Sprint 6: Squat Hold 45 sec. + Sprint 45 sec.

Rest

Sprint 7: Squat Hold 30 sec. + Sprint 30 sec.

Rest

Sprint 8: Squat Hold 15 sec. + Sprint 15 sec.

Finish

Training Notes:

• Modify sprint time length as necessary

• Modify rest time length as necessary

• Use arms to drive yourself forward but relax your shoulders

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

• Squat Hold Tip: Maintain an upright back with chest forward with knees bent at 90 degrees. Complete squat hold on stable wall if necessary.

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.