Alternate Jogging and Walking. The goal is to run at least a quarter (.25) mile in the 2 minute run. This is the equivalent of an 8 minute mile. Hit the the minimum each time but strive to go further. Be careful not to go too hard at the beginning and thus not be able to complete each quarter mile.
MOVE Jog/Walk 1:1 Intervals
SIIT
Superset
x 4
ULT
Jog
time
2min
distance_mi
>.25
time
2min
distance_mi
>.25
| Set | Time | Distance |
|---|---|---|
| 1 | 2min h:m:s | >.25 mi |
| 2 | 2min h:m:s | >.25 mi |
| 3 | 2min h:m:s | >.25 mi |
| 4 | 2min h:m:s | >.25 mi |
GAR
ULT
Nature Walk
time
2min
intensity
3-4
time
2min
intensity
3-4
| Set | Time | Intensity |
|---|---|---|
| 1 | 2min h:m:s | 3-4 RPE |
| 2 | 2min h:m:s | 3-4 RPE |
| 3 | 2min h:m:s | 3-4 RPE |
| 4 | 2min h:m:s | 3-4 RPE |