Drop-Set Intervals: Walk/Run
| Time | Speed | Incline | Notes | 0:00-5:00 | 2.5 | 0.0 | Warmup |
|---|---|---|---|
| 5:00-6:30 | 3.5 | 0.0 | Easy |
| 6:30-7:30 | 4.0 | 0.0 | Moderate |
| 7:30-8:00 | 4.5 | 0.0 | Hard |
| 8:00-9:00 | 2.5 | 0.0 | Recover |
| 9:00-10:30 | 3.5 | 2.0 | Easy |
| 10:30-11:30 | 4.0 | 2.0 | Moderate |
| 11:30-12:00 | 4.5 | 2.0 | Hard |
| 12:00-13:00 | 2.5 | 0.0 | Recover |
| 13:00-14:30 | 3.5 | 4.0 | Easy |
| 14:30-15:30 | 4.0 | 4.0 | Moderate |
| 15:30-16:00 | 4.5 | 4.0 | Hard |
| 16:00-17:00 | 2.5 | 0.0 | Recover |
| 17:00-18:30 | 3.5 | 2.0 | Easy |
| 18:30-19:30 | 4.0 | 2.0 | Moderate |
| 19:30-20:00 | 4.5 | 2.0 | Hard |
| 20:00-21:00 | 2.5 | 0.0 | Recover |
| 21:00-22:30 | 3.5 | 4.0 | Easy |
| 22:30-23:30 | 4.0 | 4.0 | Moderate |
| 23:30-24:00 | 4.5 | 4.0 | Hard |
| 24:00-25:00 | 2.5 | 0.0 | Recover |
| 25:00-26:30 | 3.5 | 6.0 | Easy |
| 26:30-27:30 | 4.0 | 6.0 | Moderate |
| 27:30-28:00 | 4.5 | 6.0 | Hard |
| 28:00-33:00 | 2.5 | 0.0 | Cooldown |
Coaching Tips:
I always recommend building off the speed of your warmup tempo. Set easy pace about 0.5 mph faster than warmup pace for the first round, and then build from there. (Beginners 5.0, intermediate 6.0, advanced 7.0 for easy pace, increase speed about 1 mph for moderate and fast tempos). Intermediate runner would do 6.0 mph increase to 7.0 mph for moderate, and then 8.0 mph for fast.
Run Overview:
Do a 2- to 5-minute warmup, 6 drop-set intervals (first 3 intervals drop set within the interval itself, and second 3 intervals drop after each interval), 5-minute cooldown.
