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01-20-2018, 06:30 PM
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New to Running? This Interval Workout Is For You
 Intervals, intervals, intervals! You keep hearing about how good they are for decreasing belly fat, increasing speed, and breaking through Workout plateaus. Yet, you've been happily traveling along at a consistent pace - or maybe just afraid to max out your intensity. If you're ready to tackle intervals but sprinting scares the sports bra off of you, here's an easy Workout where pace varies only slightly and never goes faster than 6.5 mph. Feel free to adjust the speed to your needs and have fun! Time Pace (mph) Calories Burned* RPE** 00:00-5:00 4.0 (15 min/mile) 20 1-3 05:00-6:00 5.0 (12 min/mile) 7 4-7 6:00-8:00 5.5 (11 min/mile) 16 8-10 8:00-9:00 5.0 7 4-7 9:00-11:00 6.0 (10 min/mile) 18 8-10 11:00-12:00 5.0 7 4-7 12:00-14:00 5.5 16 8-10 14:00-15:00 5.0 7 4-7 15:00-17:00 6.5 (9:14 min/mile) 19 8-10 17:00-18:00 5.0 7 4-7 18:00-20:00 5.5 16 8-10 20:00-21:00 5.0 7 4-7 21:00-23:00 6.0 18 8-10 23:00-24:00 5.0 7 4-7 24:00-26:00 5.5 10 8-10 26:00-31:00 4.0 20 4-7 Total calories burned: 202 *Calculations are based on a 130-pound woman. **RPE = Rate of Perceived Exertion For a printable version that you can take with you to the gym, click here. Related After Running For 15 Years, I Made This Change and Finally Lost Weight أكثر... ??????? ??????: New to Running? This Interval Workout Is For You || ??????: ahlam1399 || ??????: اسم منتداك
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