Take your workout outside with two (social) distance running programs designed by Seattle Founding Instructor, Ives Hot. These programs are classic training runs designed to get your heart rate up and recreate the heart-pounding runner’s high you get in the Red Room.
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PROGRAM ONE: QUARTER MILE REPEATS
Warm-Up
- 0.5 to 1-mile easy run pace where you can hold a conversation.
- Run 0.25 miles at a fast pace, where you can speak a couple of words but not full sentences
- Recover for the same time it took you to run the 0.25 miles fast pace
Repeat 4-6 x for beginners or 8-12 x for advanced runners.
Try to maintain the same pace each time you repeat the quarter-mile. If you run a mile in 8 minutes your goal is 2 minutes or less for each 0.25-mile push.
Cool DowN
0.5 to 1-mile easy run pace. Don’t forget to stretch.
Program Two: Timed Inverse Pyramid
Warm-Up
5 minutes at easy run pace where you can hold a conversation
- Run 1-minute at a fast pace. Recover 1-minute at an easy pace.
- Run 2-minutes at a fast pace. Recover with 2-minutes at an easy pace.
- Run 3-minutes at a fast pace. Recover 3-minutes at an easy pace.
- Run3-minutes at a fast pace. Recover 3-minutes at an easy pace.
- Run 2-minutes at a fast pace. Recover with 2-minutes at an easy pace.
- Run 1-minute at a fast pace. Recover 1-minute at an easy pace.
Cool Down
Additional 5 minutes at an easy run pace (a “slog” slow jog). Don’t forget to stretch. And give yourself a pat on the back.
