Samara Donald is: The Gym Coach

Make the most of your workout!

(3×3)+(3×3) Run (22 minutes + stretching)

dynamicrun If you read my blog at all, you know I’m a big fan of interval runs. Interval workouts have long been proven to burn more calories and blast fat. In my experience, the best ‘interval’ is a 3 minute set, broken into": 1 minute “blast” and 2 minute recovery.  If you’ve got 22 minutes, you can burn about 250 calories, give or take – and really kick your heart into gear. (Do this run 1 or max 2 times per week, incorporated into your other workouts for the week).

 

Warm up: 2 minutes brisk walk, 1 minute of easy jogging

Series 1: Do 3 SETS of the following (9 minutes total)

  • 1 minute at Fast pace (fast as you can maintain for 1 full minute)
  • 2 minutes of easy jog (recovery)

Series 2: Do 3 SETS of the following (9 minutes total)

  • 1 minute hill run at moderate pace with incline (at least 4% grade)
  • 2 minutes keeping pace stable (moderate pace) with NO INCLINE

Cool down for at least 1 minutes with a brisk walk, then follow with 3-5 minutes of stretching and/or foam rolling.

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This entry was posted on July 11, 2010 by in fitness.
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