Shortening Intervals
Today we begin shortening our interval period and also shortening the rest period. We're shooting for 45 seconds of high-intensity exercise followed by a 30 second break. Those new to interval training may need up to 45 seconds to recover before starting the next period. Those new to cardio or interval training should start with 15-30 minutes of a solid cardio before attempting intervals. As with most interval days, feel free to substitute biking, elliptical, swimming, or even rowing for the running.

Photo	Exercise	Sets	Reps	Comments
	Run, Jog, or Walk	1	3	Start out at a slow pace to warm up for 3 minutes. Remember - feel free to substitute similar motions instead of running.
	Sprint	1	5	Today we're sprinting at a medium-high output - around 75-80% of your maximum effort (see below). Sprint for 45 seconds, then rest at a low aerobic pace for 30 seconds. Repeat for 4 reps then continue at a slower pace for 4 minutes. The next set is below.
	Sprint	1	5	After performing the above 4 intervals plus 4 minutes of lower intensity cardio, start on one more set of 4 intervals, each 45 seconds long with a 30 second rest period between.
	Run, Jog, or Walk	1	3	Spend 3 minutes cooling down at your aerobic pace. You should have spent a total of 20 minutes.

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