challenging
30-Minute Sprint/Walk Outdoor Interval
Alternating runs and walks is one of the most accessible ways to begin running, continue running, or return to running — the format is endlessly adaptable.
30 min · Kit: Running shoes
The session
- 15 min: Easy walk warm-up
- 28 rounds of: 30 sec hard run/sprint + 2 min easy walk
- 35 min: Easy walk cool-down
- 42 min: Calf, quad, hip flexor stretch
Worth knowing
- The "hard run" is effort-relative — for some this is a jog, for others it is a sprint
- Full recovery in the walk phase is what allows quality effort in the hard phase
- Running outside provides greater proprioceptive and environmental stimulus than treadmill
- Progression: shorten the recovery walk or extend the effort interval over several weeks
