RUN for 30 minutes (follow the plan below). During this workout, you'll do "pick ups"—short intervals that involve quickly accelerating to a very fast pace and then recovering at an easier intensity.
|Time||What to do||RPE|
|5–5:30||run fast, accelerate smoothly||8–9|
|7:30–20||Repeat mins. 5–7:30 5 times||5–8|
|25–30||cool down (walk or jog)||3–4|