Today’s workout is called the Stairway to Hell and is best performed on the treadmill. Before you begin, decide what treadmill speed setting you will use for your VO2max pace, I recommend using a pace slightly faster than your best mile pace. This workout requires progressively longer repeats at the same fast speed setting.
Warmup: 1.5 mi, easy pace
Workout: With 1 min of rest at a SLOW jog between sets, run at VO2max pace for 20sec-30sec-40sec-50sec-etc until you cannot sustain the time interval at that pace. Do two sets of this, fully recover between sets.
Cooldown: hip mobility, high stepovers, windshield wipers, fwd lunges, side lunges.
*Caution: please do not try to push through an interval so hard that your legs fail and you go flying off the back of the treadmill.