Interval training helps work on your VO2 max and running efficiency. These types of workouts will make you faster, but they also make high cardio exercises easier (line striking, ground and pound, free rolling).
We’ll have three different intervals workouts for all running levels.
We’re using the concept of Rate of Perceived Exertion or RPE to dial in your pace. This will help determine how hard you should be working based on your individual fitness level.
For example, 0 (nothing at all) would be how you feel when sitting in a chair; 10 (very, very heavy) is how you feel at the end of free rolling with Janos.
| RPE | ACTIVITY | TALKING ABILITY |
| 1-3 | Sitting on the couch | Uninhibited |
| 4-5 | Easy run | Story time! |
| 5-6 | Normal run | Comfortable conversation |
| 7-8 | Hard workout | 2-3 sentences at a time |
| 8-9 | Very hard workout | 5-7 words at a time |
| 9-10 | Extremely hard workout | Single word |
Here are the workouts:
Everyone:
800 meters relaxed pace run to warm up: 2 RPE
Dynamic stretches
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Beginner – Every other
Run the straights 5 RPE
Walk the curves 2 RPE
6 laps
Total Run Distance: 1.5 Miles
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Intermediate – Ladders (good track workout if you don’t have a watch)
200 meters (1/2 of a lap on a standard track) at 9 RPE
200 meter slow/recovery 2 RPE
400 meters (1 lap) fast 9 RPE
400 meters slow/recovery 2 RPE
800 meters (2 laps) fast 8 RPE
800 meters slow/recovery 2 RPE
400 meters (1 lap) fast 9 RPE
400 meters slow/recovery 2 RPE
200 meters (1/2 lap) at 9 RPE
200 meter slow/recovery 2 RPE
800 meters (2 laps) relaxed pace run to cool down 2 RPE
Total Run Distance: 3.5 Miles
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Advanced – 4×3 minute intervals
3 minute work at 8-9 RPE
3 minute rest at 2 RPE
Repeat 4 times