We’ll be introducing interval training to help 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. This is a great time to show up if you’re interested in starting running.

We’ll also introducing the concept of Rate of Perceived Exertion or RPE. This will help determine how hard you should be working based on your 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.

0 – Nothing at all
1 – Very light
2 – Light
3 – Moderate
4 – Somewhat heavy
5 – Heavy
6
7 – Very heavy
8
9
10 – Very, very heavy

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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
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 – 4×4 minute intervals
4 minute work at 8-9 RPE
4 minute rest at 2 RPE

Repeat 4 times