Friday is here, and she’s lookin’ gooooood!

How’s your week been? I’m airport bound this morning for a whole lot of fitness adventures this weekend, some sightseeing, eating, and restaurant hopping, and couldn’t be more excited about it. My suitcase is full of luon and luxtreme, deodorant, running shoes and Vega Sport fuel, and I’m sure I’ve overpacked but it never hurts to have options, right? Right. ?

i believe it's time for another adventure

I’d never leave you hanging on a Friday without a workout, so let’s get right into that, shall we?

Work It Out

I promised those of you training for spring races a few more run workouts, and today’s is one featuring intervals of different lengths. The intensity builds with each set of intervals because you’ll be increasing your speed as you go. The distance run in each interval portion stays the same, but because you’re running faster, the work time decreases. If that sounds confusing, don’t worry – just do as indicated below and you’ll be done before you know it!

sweat is magic - cover yourself in it daily to grant your wishes

The Fast Forward Interval Run Workout

Start with an easy 5 minute warm up, then 5 minutes at a moderate pace. In the first 2 miles of intervals, you’ll alternate running at a comfortably hard pace for 0.4 miles, then a very easy pace for 0.1 miles. (4 times = 2 miles) After a half mile active recovery, you’ll do the same but faster, and again for a 3rd round at max pace. Cool down with an easy jog, then foam roll.

Fitness Friday 288: The Fast Forward Interval Run Workout - A triple-header set of intervals that get tougher as you progress, this run is one that will surely challenge your stamina and help you build speed. via Eat Spin Run Repeat // @eatspinrunrpt

Click here to print/download the PDF.

Turn It Up

This week’s find is a great one for the beginning of your workouts, especially if you tend to rush right into intensity without doing a long enough warm up. (Guilty as charged!) It’s Symphony by Clean Bandit ft Zara Larson, and it’s one of the new faves on my playlist this week. Enjoy!

Can’t see the video? Click here.

Have A Read

Now it’s your turn. Tell me about the last trip you went on. Was it solo, with friends or family? What was one of the biggest highlights?