Interval Run Workout 15

Interval Run Workout 15

This interval run workout 15 was designed to help you improve overall cardiovascular, muscular endurance and to target the lower body by combining running intervals with sets of lunges. Warrior can choose to utilize only bodyweight or dumbbells for the lunge exercise.

Who's This For?

Suitable for all levels

Run Workout 15 Benefits:

Improve cardiovascular endurance

Improve muscular endurance

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 7-8 RPE Zones or 70-80% 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: 10x Lunges + Sprint 15 sec.

Rest

Sprint 2: 10x Lunges + Sprint 30 sec.

Rest

Sprint 3: 10x Lunges + Sprint 45 sec.

Rest

Sprint 4: 10x Lunges + Sprint 60 sec.

Rest

Sprint 5: 10x Lunges. + Sprint 60 sec.

Rest

Sprint 6: 10x Lunges + Sprint 45 sec.

Rest

Sprint 7: 10x Lunges + Sprint 30 sec.

Rest

Sprint 8: 10x Lunges + 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

• Lunge Tip: Maintain an upright back with chest forward with knees bent at 90 degrees as you lower your body.

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.