RUN for 35 minutes (follow the plan below) During this workout, you'll do "pick ups"—short intervals that involve accelerating to a very fast pace followed by an easier recovery period.
|Time||What to do||RPE|
|10–10:30||pick up your pace||8–9|
|10:30–12:30||decrease your pace||5–6|
|12:30–30||Repeat mins. 5–7:30 seven times||5–8|
|30–35||cool down (walk or jog)||3–4|