For: Walkers, Runners, Triathletes.
Time: 45 minutes.
Description: This is a form of interval training that uses a relay format to keep things moving. You and a partner break up a run or walk by taking turns moving or cheering.
Equipment needed: Running attire and a partner.
A great way to do a hard workout and stay motivated is to do it as a relay with another person. Use a track or other loop, like the perimeter of a big field or city block. Ideally, the loop should take between one and three minutes to get around.
Warm up together for 10 to 15 minutes, gradually increasing the pace.
One person takes off around the loop at a moderate tempo, 80% maximum heart rate or RPE (rate of perceived exertion) of 5, while the other stays at the starting place, walking or jogging around to keep moving.
As the first runner completes the loop, the other runner takes off, while runner A recovers from the effort.
This pattern continues for 20 minutes, with each loop getting slightly faster. By the last loop the pace should be difficult, 90% maximum heart rate or RPE of 7.
After the 20-minute relay, cool down together for 15 minutes, walking or jogging easily and bragging about how fast you are as a team.
A variation: add a strength element by doing 50 sit-ups when you are not running the loop.