This week's Training Sessions are all about going all out in bursts of speed, sprinting for 15seconds to get you going at maximum effort.

Remember, abrupt changes in speed can lead to injury so at the end of each recovery start by increasing your cadence and then your stride length so that at the start of the interval you hit the sprint.

  • Warm up for 10 minutes with varied pace.
  • Sprint for 15 seconds and ease into a 3 minute recovery.
  • Repeat 3 times.
  • Recover for 5 minutes and repeat the set another 2 times (i.e. 3 sets of sprints).
  • Cool down for at least 10 minutes.

Quick tip for anyone creating this workout on Garmin Connect. Only add a 2 minute recovery in between the sets as the repeat will already have a 3 minute recovery so you only need 2 to make it 5 in total.

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