Combine the endurance-building benefits of a tempo run with the explosive power of high-intensity interval training (HIIT) for a well-rounded cardiovascular session.
Prepare your body for the workout ahead.
Start with a slow 5-minute jog to gradually increase your heart rate.
Perform dynamic stretches focusing on the legs and hips, such as leg swings and walking lunges.
Engage in a steady, comfortably hard run to improve endurance.
Run at tempo pace for 20 minutes, maintaining a steady effort slightly harder than easy pace, but sustainable.
High-intensity exercises interspersed with short recovery periods to boost overall fitness.
Perform 30 seconds of all-out sprinting followed by 1-minute walking recovery. Repeat for 10 rounds.
Perform burpees for 30 seconds followed by 1-minute rest. Repeat for 5 rounds.
Gradually lower your heart rate and promote recovery.
Walk slowly for 5 minutes to bring your heart rate down.
Spend 10 minutes on static stretches focusing on major muscle groups used, holding each stretch for 30 seconds.
This workout blends the steady endurance challenge of a tempo run with the metabolic boost and strength gains from HIIT, making it an effective session for improving both aerobic capacity and muscular strength. By engaging in these two types of exercise within the same session, you stimulate adaptations in different energy systems, enhancing overall cardiovascular fitness while also promoting muscle conditioning and fat burning.
The tempo run will help in improving your lactate threshold, allowing you to maintain faster paces for longer periods, while the HIIT portion will enhance your anaerobic capacity and explosive power. This balanced approach ensures a comprehensive workout that supports various aspects of athletic development, from endurance to speed and strength.
This session is designed for intermediate to advanced runners looking to build endurance and strength simultaneously. Beginners may find the intensity challenging but could modify the tempo pace to be slightly slower and reduce HIIT intervals or intensity for a gentler introduction.
To get the most out of this session, it's essential to start with a proper warm-up to prepare your muscles for both endurance and interval work. During the tempo run, focus on maintaining a pace that is challenging yet sustainable, avoiding the risk of starting too fast. When transitioning to HIIT, ensure you’re transitioning smoothly and are mentally prepared to shift from endurance to intensity, maintaining form even when fatigue sets in. Always cool down thoroughly to aid recovery and prevent injury.