BeWOW: Get-Outdoors Interval Run

Get ready for the best 30-minute run ever!

Now that the weather is (finally) getting warmer, you should take advantage of the sunshine and get outside! This week, your challenge is to go for a run. But that’s not all, of course. Get your stopwatch ready, because this isn’t just any run—this is going to be an interval run.

Here’s what you’re going to do: Start out jogging for five minutes to warm up. Then, increase your speed and sprint for 30 seconds, then bring it back down to a jog for 1 minute. Repeat that pattern 10 times.  So far you’ve run for 20 minutes.

For the next five minutes, you’re going to sprint for 15 seconds, then jog for 45 seconds, a total of five times. The last five minutes, just jog to cool down. By the end, you’ve run for 30 minutes and pushed yourself harder than an ordinary 30 minute jog.

If you happened to forget your stopwatch or you don’t feel like timing yourself, no problem! Instead of timing 30 seconds, just pick a landmark along your run and sprint to that, then jog to the next landmark you pick, and then sprint again to something new. You could use mailboxes, telephone poles, rocks, strangers—whatever! The point is just get outside and get moving. Good luck!

>> 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.


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.

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