Natural Intervals

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Alright! So natural intervals are probably my favorite speed work out ever. If any one wants to meet me to do some of these bad boys I will be hitting the Happy Jack trails at 5:00pm this evening. I will start from the Tie sighting parking lot. Bring a set of poles.

If not here is a break down on how they work:

Natural intervals mean that you do your intervals as you do a run. So... You leave on a running loop and after you've warmed up for 20-30 minutes you do the first interval. You try to do your intervals on uphills, so the length of the interval varies with the length of the hill. You may do a hill that is 30 seconds or you may do a hill that is 3 minutes, it doesn't matter just run the uphill from the bottom all the way OVER the top. Try to vary the length of the hill (don't do these all on one hill) and do between 5-8 intervals throughout the loop. Once you've finished the first interval you run easy for a few minutes, until you are recovered (bring your HR down to Zone 1 or below 150), and then you start the next one. You want to pick a loop that has some uphills and downhills You also want to leave at least 15 minutes of running for a cool down at the end.

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