BeWOW: Loved #RuntoWorkPHL? You’ll Love This Workout

Our latest Be Well Workout of the Week.



Since many of you took advantage of the awesome Run to Work Day last week, let’s keep the momentum going with an interval workout this week.

No matter where you’re running—in the city, on a trail, a treadmill, a track, whatever—it’s easy to work in some intervals. All it entails is mixing in some sprint and recovery periods. It’s a really efficient way to torch calories and improve your fitness faster. You can choose your own interval distances (maybe you sprint a block, then jog a block, or maybe it’s as simple as sprinting the distance to the next mailbox), or you can use a stopwatch.

Here’s an example of a great interval workout. You’ll start with a warmup, then tackle your intervals. If you’re confused by the shorthand below, here’s how it works. The first number tells you how many repeats to do. The second number tells you how long your sprint should be, and the third number—the one after the colons—tells you the length of your recovery period. A sprint and recovery period counts as an interval. So, for the first one below, you’ll do a 10-second sprint followed by a 30-second recovery—i.e. one interval—repeated 10 times. The second one is 20-second sprint followed by a 40-second recovery, repeated eight times. And so on and so forth.

Good luck!

BeWOW: The Easy-to-Follow Interval Workout

Warmup: Five-minute jog


10 x 10 sec sprint :: 30 sec recovery

8 x 20 sec sprint :: 40 sec recovery

6 x 30 sec sprint :: 60 sec recovery

4 x 45 sec sprint :: 75 sec recovery

2 x 60 sec sprint :: 90 sec recovery


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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