Get Glo-ing: Interval Workout

Interval sessions are a real bang for your fitness buck. The great thing about interval training is it can be run ANYWHERE- your local oval,  athletics track, on the roads or your local bike paths and doesn’t take a real long amount of time out of your day. These sessions work on both your aerobic and anaerobic fitness, aka they allow you to run faster for longer. They mix up your training and provide a bit of variety and excitement. Interval training, if done correctly, is the best way to improve your overall fitness in the shortest amount of time.

The session:

5-10 min easy warm up jog 

300m x 5 (approx 75-80 secs if you don’t have a GPS watch/ aren’t at an athletics track). 60 sec easy jog/ walk between

2 mins recovery- easy jog

150m x 5 (approx 25 secs if you don’t have a GPS watch/ aren’t at an athletics track). 60 sec easy jog/ walk between 

5-10 min easy warm down jog 

Tips:

• The whole aim of this session is to have a change of pace between your 300ms and 150ms. The 300s are controlled (not a flat out sprint) you should be able to say a few words during the 300 if you needed to. The 150s are as fast as you like.
• Make sure you don’t start the 150s rep off too quickly and be aware of any muscle discomfort you have- you don’t want to risk injury. 
• If you feel any muscle pain – stop the workout immediately
• You want to finish this workout tired but not completely exhausted
• If you want to add on a bit more volume, you can increase your warm up and warm down jogs to 15- 20 minutes.