Welcome back! It’s ok if things got tough by the end of the mile last week. This week we will be doing shorter intervals to help focus on power and form.

Don’t forget to warmup – give yourself time to ease into the workout.

 This week we are running shorter distances to help you practice proper technique. While running, imagine a string is pulling you up from the top of your head. Ideally your head will stay mostly still as you move. Your shoulders should be relaxed or slightly back. As you run your arms should swing front to back only, not across your body.

Many of us tend to “shuffle” especially as we get tired. Imagine the foot you are lifting forward needs to lift high enough to clear a pop can with each stride. For foot placement, consider the motion of your foot when pushing a scooter. When your foot lands it should basically be in line with your body, not in front of you. Power is generated as you push back on the ground.


  1. 15 minutes “easy” to arrive at the starting location for your workout
    Option A – brisk walk or “trot”
    Option B – light continuous jogging
  2. Workout – 1 minute intervals
    Option A – Faster walk or run for 1 minute, walk for 1 minute, etc. Repeat four times.
    Option B – Run for 1 minute, walk for 30 seconds, etc. Repeat six times.
    *For an added challenge, see if you can run faster each time and finish strongest at the end.
  3. 15 minutes “easy” cool down

Try and get outside at least one other day this week for at least 30 minutes. If you’re able to run, we recommend you stick with your “easy” pace for the duration of the workout. Giving yourself time to recover helps to avoid injury and you still get all the longer-term benefits.

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