Today, you need to do a little math. If you want to be harder to kill, you need to work like a real athlete.
- Take your current mile time or PR, say it is 6 minutes...
- Then, turn your mile time into seconds, so 6 minutes = 360 seconds...
- Next, find out how many meters you move per second 1,600m/360s= 4.44 m/s
- Lastly, multiple that number by 30, so 30 x 4.44 = 133.33m
133 meters will be your minimum distance in the following workout.
15 x 30 seconds running followed by 30 seconds rest.
Then, rest 4 minutes.
Next, 15 x 30 seconds running followed by 30 seconds rest.
Keep your pace! Become harder to kill!
You'll realize this is not sprinting, so don't treat it as such. You want to keep your pace, no faster and no slower.