Work out Wednesday 11-07-12

 

Looking for a way to make running easier, more enjoyable or just kick up your cardiovascular fitness?

This workout is for you my friend.

I love, love, love interval training . . . especially HIIT training!

So after a 5-10 minute warm up we are going to power through a series of running intervals that will not only see your metabolism rev up to a seriously high gear but will also make all your other running/cardio sessions feel just a little easier.

your welcome 🙂

The whole thing should take about 30 mins start to finish then throw in some good stretching and we are done.

Oh and also, today we will be working with something referred to as “rate of perceived exertion” which is basically just one way to monitor the intensity of our workout – 1 being very, very easy and 10 being full out, peak effort . . . like unable to talk . . . at all!

Here is a slightly more detailed break down for you –

Rate of Perceived Exertion –

RPE 1 – 2 → Very Easy, you could hold a conversation with no problem at all.

RPE 3  → Easy; You can hold a conversation with almost no effort.

RPE 4 → Moderately Easy; you can hold a conversation comfortable with little effort.

RPE 5 → Moderate; You can hold a conversation but it now requires some conscious effort.

RPE 6 → Moderately Hard; Holding a conversation now requires quite a significant effort.

RPE 7 → Difficult; Holding a conversation now requires a lot of effort.

RPE 8 → Very Difficult; To hold a conversation would now require maximum effort.

RPE 9-10 → Peak Effort; Flat out, peak effort – Unable to talk or hold a conversation.

Ok so with that covered . . . Lets do this

. . . ready?

As always start with at least 5 min warm up, take a walk, do some high knees, step ups, skipping, dance around the living room. Something, anything to get the blood pumping around your body then always, always, ALWAYS do at least 5 min cool down and include stretching people! So important!!!!!!!

 

 Killer Cardio/Running Intervals

Time

Exercise

RPE

5 mins

Warm up

4 (Moderately Easy)

3 mins

Run/Jog

5 (Moderate)

1 min

Sprint

8-9 (Very Difficult – Peak Effort)

1min

Run/Jog

5 (Moderate)

1 min

Sprint

8-9 (Very Difficult – Peak Effort)

1 min

Run/Jog

5 (Moderate)

1 min

Sprint

8-9 (Very Difficult – Peak Effort)

1 min

Run/Jog

5 (Moderate)

1 min

Sprint

8-9 (Very Difficult – Peak Effort)

1 min

Run/Jog

5 (Moderate)

1 min

Sprint

8-9 (Very Difficult – Peak Effort)

1 min

Run/Jog

5 (Moderate)

1 min

Sprint

8-9 (Very Difficult – Peak Effort)

1 min

Run/Jog

5 (Moderate)

1 min

High Knees

6-7 (Moderately Hard – Difficult)

1 min

Run/Jog

5 (Moderate)

1 min

Butt Kicks

6-7 (Moderately Hard – Difficult)

1 min

Run/Jog

5 (Moderate)

1 min

Skip

6-7 (Moderately Hard – Difficult)

1 min

Sprint

8-9  (Very Difficult – Peak Effort)

4 min

Run/Jog

5 (Moderate)

5 mins

Cool down

3-4 (Easy)

5 mins

Stretch

2 (Very Easy)

Phew . . . Killer! What doesn’t kill you makes your stronger right? 😉

Do you enjoy running?

Top image from timtak via Flickr

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