Small steps. Big impact.


30 Days to Summer Fit, Day 21: Try interval training on your run

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We’ll be posting a new challenge every day leading up to summer! Follow along here on the blog, or using this calendar.

30 Days to Summer Fit

There are only ten days left of our 30-day summer countdown! How many of you have hit every day so far?

Today we have another fun challenge to make you sweat: Try interval training on your run!

Interval training is a training method that mixes up low- and high-intensity exercise. It’s a great way to shake up your routine, so if you tend to get bored on your runs, this may be a great alternative for you! Some even say it burns more calories.

30 Days to Summer Fit, Day 21: Try interval training on your next run

Here’s a 30-minute interval run to try today:

Warm up: Take five minutes to warm up your body with a fast walk or slow jog – whatever you’re comfortable with.

Jog: 3 minutes. Go at a comfortable pace that doesn’t tire you out too quickly. If you’re a beginner runner, try walking instead.

Run: 1 minute. Go at about 60% of your max speed.

Jog: 3 minutes. Let your breathing/heart rate go back to normal. Again, use this time to walk if you’re new to running.

Run: 1 minute. Stick to that 60% pace.

Jog: 3 minutes. Try to keep your jogs/walks at the same pace each time, and save your speed increases for the sprints.

Run: 1 minute. Push your speed up to 70% this time!

Jog: 3 minutes. You should be feeling it by now…

Run: 1 minute. One more time at 70%!

Jog: 3 minutes. Prepare yourself for one last sprint!

Run: 1 minute. This is your last push before the end! Kick it up to 80% while the end is in sight.

Cool-down: 5 minutes. You made it! Keep walking or jogging until your breathing/heart rate have slowed down. Then don’t forget to drink water and stretch or roll-out your muscles.

If you’re not a runner, try walking at different speeds instead of running for the whole half-hour, or bring interval training to your strength workout instead!

How did you do on today’s challenge? Let us know in the comments, or using #30DaysToSummerFit!

One Response leave one →
  1. Mozella permalink
    June 11, 2014

    Hi I am a senior citizen I got my fitbit flex in oct.Just got back from a cruise and a grand total of 30,000 steps for the entire trip# so proudof myself.Also when is the Tory Burch band comming out.And I love your product I would like to become a beta tester for you. Thank you in advance.

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