Did a 4 mile jog and added 5 reps of distance running HIIT (High Intensity Interval Training). Basic pace for my jog was 5.1 mph (11:45); HIIT pace was 6.1 mph.
I started with a 8-9 min warm-up. Gradually increasing from 2.5mph walk on a 2% incline to a 3 mph walk to a 4 mph slow jog on 0% incline then 4.5 mph on up to 5.1 mph. Once warmed up, I did 15 minutes at 5.1 mph. Then I started 3 min HIIT reps followed by ACTIVE REST of 2 minutes at my original pace. Repeat 5 times. Started a gradual cool down once I got to 42 min of aerobic pace.
In my next post, I'll explain HIIT.
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