Your Ultimate Running on Vacation Package

Who says you have to go use a treadmill to interval train?

While travel plans and nice weather might keep you outdoors this summer, they shouldn't stop you from enjoying your training runs.

According to the Mayo Clinic, interval training is great for:

You'll burn more calories.
You'll be more time-efficient.
You'll improve your aerobic capacity.
You'll keep boredom at bay.
You don't need special equipment.

That's why we are sharing three interval training runs for our traveling runners who don't want to miss a workout. Take these three runs to the track, hills, or on the road.

Here is how to follow the cues of our interval training program.

Each workout has a 5-minute warm-up, we suggest using these mobility movements—rather than stretching to help warm the proper muscles up for your run. You’ll have one minute to start your jog, and then you are off. Each workout will complete with a 1-2 minute cooldown; jog, walk it’s your choice.

WALK / RECOVER

This one is pretty simple, you are given time to walk and recover. Allowing your heart rate to come down, breathing to slow, and prepare for your next set of intervals. Walking + Recovery cues mostly show up after a sprint.

JOG

Nice light warm-up jog, a pace you can maintain for a long distance if needed. Also known as an active recovery. You will see jogging cues sometimes after running cues to allow your heart rate to lower, but not at complete rest.

If you are looking for a longer cardio + strength workout? Pair one of these interval runs with The Weekender, by outFIT for a perfect 45+ mins of activity.

non-member price: $25 | member price: $15

enter code: WEEKENDER-DO for $5 off the challenge at checkout

RUN

This is where you pick up your pace. Although it’s not a full sprint, you are running for a short period of time with either a jog or sprint to follow.

The Weekender

SPRINT

We want you to run the fastest you can, knowing you will only have to walk and recover after this all-out sprint.

The Workouts…

THE HILLS

Find a nice steep hill, one that continually grows in height or a short one that your able to jog or power-walk down and run back up. Your uphill run pace should feel uncomfortable, while your jog should feel more like a recovery. This workout has hill RUN repeats 13 xs with jogging and power-walking in between with one final 30-second sprint to the top.

HILLS

Pairs well with this playlist

TRACK ATTACK

Just like Zach attack, take your workout to the local track, and let’s sprint. This workout increases its length of run and sprints each set—while shortening jogging and recovery time. Your jog is an active recovery, while your run is not a sprint find the in-between but still quick pace. Then get ready to go all out at the finish. Be sure you are ready to move fast with this one.

TRACK

PAIRS WELL WITH THIS PLAYLIST

HIT THE ROAD

It’s all about endurance, we want you to flex how far you can go during this 30-min interval road run. Now that doens’t mean you have to stay on the same pace. Interval means changing speeds. We want you to run, just not the same run you would take on a hill, or on the track. In this workout, you’ll find longer jog intervals, than running and sprinting intervals. Although the jog is considered an active recovery, try to keep it on the same pace each time.

ROAD