This is an excellent workout for gaining speed and build VO2 max
. You can run it on time or on distance. The timed one is for the more experienced runners.
Timed:
Run sprint for 1 minute then walk or jog for 1 minute
Repeat it 10-15 times
Distance:
Run sprint 100 yards then walk for 50 yards
Do this until you achieve a total of 2-3 miles
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