No equipment needed
1- Warm Up: 5 minutes, easy pace.
2- Pace Builder, 8:00 minutes. Pick up the pace every 2:00 minutes. Get to go from easy to challenging.
3- 2:00 minute acceleration pace. Go at a pace that’s hard enough that you think you want to quit, but you won’t. I won’t let you.
4- Pace Builder 2, 8:00 minutes. Pick up the pace every 2:00 minutes. Make the conscious effort to push harder than the first time you built your pace.
5- 2:00 minutes. Easy pace. Use this to recover from the hard push.
6- Active Pace, 4:00 minutes (approx) Take your pace on a steady effort. Build your cardio with this instead of just any old cool down.