I didn’t make this one up myself. It’s killer, but there are three variations. Start with the first and work your way up.
I got this workout from PopSugar.com. You can find the original link here.
Welcome to your first workout of the new year! It’s time to get your blood moving with a little cardio and this speed-building drop-set interval plan. The mix of aerobic and anaerobic conditioning helps increase your speed while prepping you for longer sprint intervals.
If this is not your pace, no worries! If you are new to running, try the Walk/Run plan further down the page. And if you want to increase the speed, use the Run Faster program. Don’t have access to a treadmill? Run outside, and time your intervals working at three different speeds: easy, moderate, and hard.
Run
| TIME | SPEED | INCLINE | NOTES |
|---|---|---|---|
| 0:00-5:00 | 4.5 | 0.0 | Warmup |
| 5:00-6:30 | 5.0 | 0.0 | Easy |
| 6:30-7:30 | 6.0 | 0.0 | Moderate |
| 7:30-8:00 | 7.0 | 0.0 | Hard |
| 8:00-9:00 | 3.5 | 0.0 | Recover |
| 9:00-10:30 | 5.0 | 2.0 | Easy |
| 10:30-11:30 | 6.0 | 2.0 | Moderate |
| 11:30-12:00 | 7.0 | 2.0 | Hard |
| 12:00-13:00 | 3.5 | 0.0 | Recover |
| 13:00-14:30 | 5.0 | 4.0 | Easy |
| 14:30-15:30 | 6.0 | 4.0 | Moderate |
| 15:30-16:00 | 7.0 | 4.0 | Hard |
| 16:00-17:00 | 3.5 | 0.0 | Recover |
| 17:00-18:30 | 5.0 | 2.0 | Easy |
| 18:30-19:30 | 6.0 | 2.0 | Moderate |
| 19:30-20:00 | 7.0 | 2.0 | Hard |
| 20:00-21:00 | 3.5 | 0.0 | Recover |
| 21:00-22:30 | 5.0 | 4.0 | Easy |
| 22:30-23:30 | 6.0 | 4.0 | Moderate |
| 23:30-24:00 | 7.0 | 4.0 | Hard |
| 24:00-25:00 | 3.5 | 4.0 | Recover |
| 25:00-26:30 | 5.0 | 6.0 | Easy |
| 26:30-27:30 | 6.0 | 6.0 | Moderate |
| 27:30-28:00 | 7.0 | 6.0 | Hard |
| 28:00-33:00 | 3.5 | 0.0 | Cooldown |
Walk/Run
| TIME | SPEED | INCLINE | NOTES |
|---|---|---|---|
| 0:00-5:00 | 2.5 | 0.0 | Warmup |
| 5:00-6:30 | 3.5 | 0.0 | Easy |
| 6:30-7:30 | 4.0 | 0.0 | Moderate |
| 7:30-8:00 | 4.5 | 0.0 | Hard |
| 8:00-9:00 | 2.5 | 0.0 | Recover |
| 9:00-10:30 | 3.5 | 2.0 | Easy |
| 10:30-11:30 | 4.0 | 2.0 | Moderate |
| 11:30-12:00 | 4.5 | 2.0 | Hard |
| 12:00-13:00 | 2.5 | 0.0 | Recover |
| 13:00-14:30 | 3.5 | 4.0 | Easy |
| 14:30-15:30 | 4.0 | 4.0 | Moderate |
| 15:30-16:00 | 4.5 | 4.0 | Hard |
| 16:00-17:00 | 2.5 | 0.0 | Recover |
| 17:00-18:30 | 3.5 | 2.0 | Easy |
| 18:30-19:30 | 4.0 | 2.0 | Moderate |
| 19:30-20:00 | 4.5 | 2.0 | Hard |
| 20:00-21:00 | 2.5 | 0.0 | Recover |
| 21:00-22:30 | 3.5 | 4.0 | Easy |
| 22:30-23:30 | 4.0 | 4.0 | Moderate |
| 23:30-24:00 | 4.5 | 4.0 | Hard |
| 24:00-25:00 | 2.5 | 0.0 | Recover |
| 25:00-26:30 | 3.5 | 6.0 | Easy |
| 26:30-27:30 | 4.0 | 6.0 | Moderate |
| 27:30-28:00 | 4.5 | 6.0 | Hard |
| 28:00-33:00 | 2.5 | 0.0 | Cooldown |
Run Faster
| TIME | SPEED | INCLINE | NOTES |
|---|---|---|---|
| 0:00-5:00 | 5.5 | 0.0 | Warmup |
| 5:00-6:30 | 7.0 | 0.0 | Easy |
| 6:30-7:30 | 8.0 | 0.0 | Moderate |
| 7:30-8:00 | 9.0 | 0.0 | Hard |
| 8:00-9:00 | 4.5 | 0.0 | Recover |
| 9:00-10:30 | 7.0 | 2.0 | Easy |
| 10:30-11:30 | 8.0 | 2.0 | Moderate |
| 11:30-12:00 | 9.0 | 2.0 | Hard |
| 12:00-13:00 | 4.5 | 0.0 | Recover |
| 13:00-14:30 | 7.0 | 4.0 | Easy |
| 14:30-15:30 | 8.0 | 4.0 | Moderate |
| 15:30-16:00 | 9.0 | 4.0 | Hard |
| 16:00-17:00 | 4.5 | 0.0 | Recover |
| 17:00-18:30 | 7.0 | 2.0 | Easy |
| 18:30-19:30 | 8.0 | 2.0 | Moderate |
| 19:30-20:00 | 9.0 | 2.0 | Hard |
| 20:00-21:00 | 4.5 | 0.0 | Recover |
| 21:00-22:30 | 7.0 | 4.0 | Easy |
| 22:30-23:30 | 8.0 | 4.0 | Moderate |
| 23:30-24:00 | 9.0 | 4.0 | Hard |
| 24:00-25:00 | 4.5 | 0.0 | Recover |
| 25:00-26:30 | 7.0 | 6.0 | Easy |
| 26:30-27:30 | 8.0 | 6.0 | Moderate |
| 27:30-28:00 | 9.0 | 6.0 | Hard |
| 28:00-33:00 | 4.5 | 0.0 | Cooldown |
Andy Shardo's 