This variation of interval training is perfect for urban areas since you can use different landmarks — like bus stops, benches, or the length of a city block — to set the distance of your sprints. Pick a spot ahead of you and increase your speed as you run toward it. Simple no? Keep reading for a sample workout after the break.
|Warmup||3 minutes||Brisk walk|
|Easy speed*||5x 1 minute||1 minute recover**|
|5x sprints||1 block length||1 block length recover|
|4x short sprints||20 seconds||1 minute recover|
|Cooldown||3 minutes||Brisk walk|
**Recover means jog, so your heart rate can slow down
This workout is simply a rough guide: you can create your own plan using the landscape of your neighborhood to keep track of distances for sprints. Run at an accelerated pace to a streetlight, then do a full-out sprint to the corner, and recover by jogging past three more streetlights. It's kind of like playing Candy Land when you were a kid, but now you get to make up all the rules.