Run and walk · 37 min

Run Intervals 6 x 2

Six two-minute faster efforts with two easy minutes between.

• 37 minutes
• Regular
• No kit

Customise copies this workout to the Bench, where every move and number is yours to change.

After an easy warm-up you run six two-minute efforts at a comfortably hard pace, each followed by two minutes of easy running. The faster pieces lift your cadence a little, never more than 5 percent, so think quicker steps rather than longer strides. Finish with an easy walk and a stretch.

Kit

No kit

Music

The tempo follows each block. On the run it locks to your step rate.

Tempo shape

Z2 Warm · 90 to 115 bpmCadence · 166 spmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • Brisk Walk120 s
   • Easy Run300 s · Very easy
   • A-Skip20 s
   • High Knees20 s

2. Six by two6 rounds

   Cadence
   • Tempo Run120 s · Comfortably hard, quicker steps
   • Easy Run120 s · Easy, let your breathing settle

3. Cool down

   Z1 Recover
   • Brisk Walk180 s · Slow walk now
   • Standing Quad Stretch20 s each side
   • Standing Hamstring Stretch20 s each side
   • Half-Kneeling Hip Flexor Stretch20 s each side

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.