BeWOW: Easy-to-Follow Speed Workout for Runners

Strap on your running shoes, find some open road, and go.


I’m loving the warm weather (when it’s not raining, of course) and am taking full advantage of being outdoors as much as possible these days. No matter where you live, you should be able to find a running trail, track, safe road, or just some open space to run around—because that’s all you’re going to need for this workout.

In light of the interval workout trend, which just got a nice little boost from the New York Times, here’s a challenging interval workout for runners to get you outside and moving. It’s fairly straight forward, I think—sprint/recovery repeats for each interval—but note that between each set, you’ll jog for three minutes to recover. Good luck!

BeWOW: Easy-to-Follow Speed Workout for Runners

Warmup: Light jog for five minutes.

Interval 1:
30-second sprint :: 30-second jog/walk recovery
Repeat five times

Recover: Light jog for three minutes

Interval 2:
20-second sprint :: 20-second jog/walk recovery
Repeat seven times

Recover: Light jog for three minutes

Interval 3:
10-second sprint :: 10-second jog/walk recovery
Repeat nine times

Cool down: Light jog for five minutes.

>> Did you complete this week’s BeWOW? Tell us how you did in the comments! Or, feel free to tweet at us about it using the hashtag #BeWOW. Check out all the BeWOW workouts here.

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Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly.

Photo: Shutterstock

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