Run intervals
Run workout
13 levels · 37 sessions
Goal: 20 min
- 1 min run, 5 min walk marsh, 1 min run, 5 min walk marsh, 1 min run, 5 min walk marsh, 1 min run, 5 min walk marsh, 1 min run, 5 min walk marsh30′
- 1.5 min run, 4.5 min walk marsh, 1.5 min run, 4.5 min walk marsh, 1.5 min run, 4.5 min walk marsh, 1.5 min run, 4.5 min walk marsh, 1.5 min run, 4.5 min walk marsh30′
- 2 min run, 4 min walk marsh, 2 min run, 4 min walk marsh, 2 min run, 4 min walk marsh, 2 min run, 4 min walk marsh, 2 min run, 4 min walk marsh30′
Goal: 30 min
- 2.25 min run, 3.75 min walk marsh, 2.25 min run, 3.75 min walk marsh, 2.25 min run, 3.75 min walk marsh, 2.25 min run, 3.75 min walk marsh, 2.25 min run, 3.75 min walk marsh30′
- 2.5 min run, 3.5 min walk marsh, 2.5 min run, 3.5 min walk marsh, 2.5 min run, 3.5 min walk marsh, 2.5 min run, 3.5 min walk marsh, 2.5 min run, 3.5 min walk marsh30′
- 3 min run, 3 min walk marsh, 3 min run, 3 min walk marsh, 3 min run, 3 min walk marsh, 3 min run, 3 min walk marsh, 3 min run, 3 min walk marsh30′
Goal: 40 min
- 3.25 min run, 2.75 min walk marsh, 3.25 min run, 2.75 min walk marsh, 3.25 min run, 2.75 min walk marsh, 3.25 min run, 2.75 min walk marsh, 3.25 min run, 2.75 min walk marsh30′
- 3.5 min run, 2.5 min walk marsh, 3.5 min run, 2.5 min walk marsh, 3.5 min run, 2.5 min walk marsh, 3.5 min run, 2.5 min walk marsh, 3.5 min run, 2.5 min walk marsh30′
- 4 min run, 2 min walk marsh, 4 min run, 2 min walk marsh, 4 min run, 2 min walk marsh, 4 min run, 2 min walk marsh, 4 min run, 2 min walk marsh30′
Goal: 50 min
- 4.25 min run, 1.75 min walk marsh, 4.25 min run, 1.75 min walk marsh, 4.25 min run, 1.75 min walk marsh, 4.25 min run, 1.75 min walk marsh, 4.25 min run, 1.75 min walk marsh30′
- 5 min run, 2.5 min walk marsh, 5 min run, 5 min walk marsh, 5 min run, 5 min walk marsh, 5 min run, 2.5 min walk marsh35′
- 6 min run, 2 min walk marsh, 6 min run, 2 min walk marsh, 6 min run, 2 min walk marsh, 6 min run, 2 min walk marsh32′
Goal: 20 min
- 6.25 min run, 2 min walk marsh, 6.25 min run, 2 min walk marsh, 6.25 min run, 2 min walk marsh, 6.25 min run, 2 min walk marsh33′
- 6.5 min run, 2 min walk marsh, 6.5 min run, 2 min walk marsh, 6.5 min run, 2 min walk marsh, 6.5 min run, 2 min walk marsh34′
- 7 min run, 2 min walk marsh, 7 min run, 2 min walk marsh, 7 min run, 2 min walk marsh, 7 min run, 2 min walk marsh36′
Goal: 20 min
- 7.25 min run, 2 min walk marsh, 7.25 min run, 2 min walk marsh, 7.25 min run, 2 min walk marsh, 7.25 min run, 2 min walk marsh37′
- 7.5 min run, 1.5 min walk marsh, 7.5 min run, 1.5 min walk marsh, 7.5 min run, 1.5 min walk marsh, 7.5 min run, 1.5 min walk marsh36′
- 8 min run, 1.5 min walk marsh, 8 min run, 1.5 min walk marsh, 8 min run, 1.5 min walk marsh, 8 min run, 1.5 min walk marsh38′
Goal: 20 min
- 8.25 min run, 1.5 min walk marsh, 8.25 min run, 1.5 min walk marsh, 8.25 min run, 1.5 min walk marsh, 8.25 min run, 1.5 min walk marsh39′
- 8.5 min run, 1 min walk marsh, 8.5 min run, 1 min walk marsh, 8.5 min run, 1 min walk marsh, 8.5 min run, 1 min walk marsh38′
- 10 min run, 2 min walk marsh, 10 min run, 2 min walk marsh, 10 min run, 2 min walk marsh, 10 min run, 2 min walk marsh48′
Goal: 20 min
- 10.25 min run, 2 min walk marsh, 10.25 min run, 2 min walk marsh, 10.25 min run, 2 min walk marsh36.75′
- 10.5 min run, 2 min walk marsh, 10.5 min run, 2 min walk marsh, 10.5 min run, 2 min walk marsh37.5′
- 11 min run, 2 min walk marsh, 11 min run, 2 min walk marsh, 11 min run, 2 min walk marsh39′
Goal: 20 min
- 11 min run, 2 min walk marsh, 11 min run, 2 min walk marsh, 11 min run, 2 min walk marsh39′
- 11.5 min run, 1.5 min walk marsh, 11.5 min run, 1.5 min walk marsh, 11.5 min run, 1.5 min walk marsh39′
- 11.5 min run, 1 min walk marsh, 11.5 min run, 1 min walk marsh, 11.5 min run, 1 min walk marsh37.5′
Goal: 20 min
- 11.5 min run, 1 min walk marsh, 11.5 min run, 1 min walk marsh, 11.5 min run, 1 min walk marsh37.5′
- 12 min run, 1 min walk marsh, 12 min run, 1 min walk marsh, 12 min run, 1 min walk marsh39′
- 12.5 min run, 1 min walk marsh, 12.5 min run, 1 min walk marsh, 12.5 min run, 1 min walk marsh40.5′
Goal: 20 min
- 12.5 min run, 1 min walk marsh, 12.5 min run, 1 min walk marsh, 12.5 min run, 1 min walk marsh40.5′
- 19 min run, 2 min walk marsh, 19 min run40′
- 19 min run, 1.5 min walk marsh, 19 min run39.5′
Goal: 40 min
- 19.5 min run, 2 min walk marsh, 19.5 min run41′
- 19.5 min run, 1.5 min walk marsh, 19.5 min run40.5′
- 20 min run, 1 min walk marsh, 20 min run41′
Goal: 40 min
- 40 min run40′
The gym was always the floor.