— by Lauren Brandon

There are a wide variety of run workouts that we do in order to get in shape or stay in shape. Sometimes an easy run is on the menu, while other times some hard intervals are just what you need. Those interval days are very important to get done no matter what level of runner you are.

Doing intervals and changing your pace during your run workout has many benefits. Not only will you burn more calories than if you would when doing an easy run, but you will get your heart rate up, and get more aerobically fit. Intervals can also help to increase your run speed.

The following workout uses easy, medium, and hard as your pacing. No matter what your current fitness level is, you will be able to find an easy, medium, and hard pace. This workout can be 45 minutes long or you can make it a ladder and go back down to make it over an hour.

Lauren Brandon is a professional Ironman triathlete who finished 2nd at IRONMAN Mont-Tremblant 2018.

Warm Up:

10 minutes easy

Set (30 minutes)*:

minute easy, minute medium, minute hard

2 minutes easy, 2 minutes medium, 2 minutes hard

3 minutes easy, 3 minutes medium, 3 minutes hard

4 minutes easy, 4 minutes medium, 4 minutes hard

Cooldown:

5 minutes easy

*If you want to add on (18 minutes), then after the 4-minute intervals, begin the following.

3 minutes easy, 3 minutes medium, 3 minutes hard

2 minutes easy, 2 minutes medium, 2 minutes hard

minute easy, minute medium, minute hard

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