HIIT Workout - 800m Repeats (or 1/2 Mile)

Total Time - 35 min (including warm-up)

Workout Synopsis:

This is a High Intensity Workout that will spike your heart rate and challenge your muscle endurance and cardio. Each round should not be a maximum pace, but 10-20% faster than your 5k or 3-mile pace. This will build your V02 Max and an excellent way to promote fat loss. As you improve you can increase the pace or add more sets.

High Intensity Interval Training - HIIT Training is a great way to challenge yourself mentally and physically. The main benefits are accelerated Fat Loss and Cardiovascular Health improvements.

Medium-Hard Intensity Interval - This is high intensity but not an all out sprint. This should be a jog that you could maintain for about  minutes, this is about a 5k or 1/2 mile pace. If you are doing this on a treadmill use a small incline to simulate outdoor running.

REST - This is a recovery pace walk or jog. This will be the same time it took you to complete the 800m or 1/2 mile.

Workout

Warm-Up (5 Minutes)

3 minutes of light jogging

2 minutes of relaxed walking

Workout (approx. 30 Minutes)

4 Rounds

800m Run

*recovery walk or job the same time 800m took to complete

Complete

Mark down your SPEED or PACE for the workout. Next time you attempt this workout aim to maintain or increase this speed to push that pace to challenge yourself.

More advanced runners can complete more sets, Up to 10 sets.

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