RUN for 20 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|
|5:00–5:30||run fast, accelerate smoothly||8–9|
|7:30–15:00||Repeat mins. 5:00–7:30 3 times||5–8|
|15:00–20:00||cool down (walk)||3|