Run Workout: Speed Play

Goal: Improve Speed

Speed Play (Difficulty: Beginner to Intermediate)

In this run workout, you’ll use varying levels of intensity with rest breaks in between. The beauty of the Speed Play workout is that you can adjust the variables to your ability. The following is a beginner to intermediate workout but feel free to create your own!

  • Setting: Flat pavement/road

  • Training Focus: Speed

  • Heart Rate Intensity (Active): 60% to 85%

  • Heart Rate Intensity (Resting): 0% to 50%
Speed Play Breakdown

Warm-up jog:

  •      10 to 20 minutes / 1 to 2 miles

  •      40% to 50% intensity
Active Phase

  •      Run/Jog at 75% to 85% of your maximum effort

  •      Time: 15 to 30 seconds
Resting Phase

  •      Decelerate to 0% to 50% of your maximum effort

  •      Time: 30 seconds to 2 minutes (or until recovered)
Active Phase

  •      Run/Jog at 70% to 80% of your maximum effort

  •      Time: 30 seconds to 45 seconds
Resting Phase

  •      Decelerate to 0% to 50% of your maximum effort

  •      Time: 30 seconds to 2 minutes (or until recovered)
Active Phase

  •      Run/Jog at 65% to 75% of your maximum effort

  •      Time: 45 seconds to 60 seconds
Resting Phase

  •      Decelerate to 0% to 50% of your maximum effort

  •      Time: 30 seconds to 2 minutes (or until recovered)
Active Phase

  •      Run/Jog at 60% to 70% of your maximum effort

  •      Time: 60 seconds to 90 seconds
Resting Phase

  •      Decelerate to 0% to 50% of your maximum effort

  •      Time: 30 seconds to 2 minutes (or until recovered)
Active Phase

  •      Run/Jog at 55% to 65% of your maximum effort

  •      Time: 2 minutes
Resting Phase

  •      Decelerate to 0% to 50% of your maximum effort

  •      Time: 30 seconds to 2 minutes (or until recovered)
Need a heart rate monitor to help you track your progress? Check out Mio SLICE Heart Rate + Activity Tracker.
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