A high-intensity interval session where you alternate between two minutes of fast running and two minutes of easy jogging for recovery.
Prepare your body for the workout session.
Start with a gentle jog to raise your heart rate gradually.
Perform leg swings, arm circles, and high knees to increase flexibility.
Alternate between fast running and recovery jogging.
Run at a fast pace, at an uncomfortable but sustainable speed.
Jog at an easy pace, focusing on lowering your heart rate.
Help your muscles recover and prevent stiffness.
Jog slowly to gradually lower your heart rate.
Focus on major leg muscles: quadriceps, hamstrings, calves, and hip flexors.
This 2-Minute On/Off interval workout is designed to enhance your cardiovascular efficiency and running speed by pushing you into higher heart rate zones during the intense running bouts. The alternating pattern of high-intensity effort and active recovery is effective in increasing your VO₂ max, the maximum amount of oxygen your body can utilize during intense exercise, which is a strong predictor of endurance performance.
This session also aids in improving your speed endurance, allowing you to sustain faster speeds for longer distances. The structured recovery periods help your body learn how to clear lactate more efficiently, making you stronger and more resilient in longer races.
This training session is ideal for intermediate to advanced runners who are looking to improve their speed and endurance. It is not recommended for beginners; however, new runners could adapt this workout by increasing the recovery duration or reducing the intensity of the fast intervals, allowing them to build up their fitness gradually.
To get the most out of this session, focus on maintaining a consistent pace and form during the fast intervals, aiming to be slightly uncomfortable but sustainable. Use the recovery time wisely to bring your heart rate down and prepare for the next effort. It's important to warm up thoroughly to avoid injury and to cool down afterwards to assist in recovery.