CH 03 · 40 MIN
Interval 15/20
Training for a timed run-walk interval standard.
TIP
Mark the run distance with cones from the Cone Card so every rep has a finish line.
What it is
Two sets of twenty reps: run fifteen seconds, walk twenty. Two minutes of rest between the sets. If your association publishes its own run and walk times, build them in the Studio instead.
Running order
- Warm up10:00
- 20 repsRun 0:15, then Walk 0:2011:40
- Rest2:00
- 20 repsRun 0:15, then Walk 0:2011:40
- Cool down5:00
Program code: w600-20x(r15-k20)-h120-20x(r15-k20)-c300
| Time | Cue | You hear |
|---|---|---|
| 0:00 | TONE | Start tone |
| 0:00 | VOICE | "Warm up. 10 minutes." |
| 5:00 | VOICE | "Halfway." |
| 9:50 | VOICE | "Ten seconds." |
| 10:00 | TONE | Start tone |
| 10:00 | VOICE | "Rep 1 of 20. Run." |
| 10:15 | TONE | Start tone |
| 10:15 | VOICE | "Walk. 20 seconds." |
| 10:35 | TONE | Start tone |
| 10:35 | VOICE | "Rep 2 of 20. Run." |
| 10:50 | TONE | Start tone |
| 10:50 | VOICE | "Walk. 20 seconds." |
| 11:10 | TONE | Start tone |
| 11:10 | VOICE | "Rep 3 of 20. Run." |
Plus three short pips before every change of part that lasts 8 seconds or more.
Train safely
Training information, not medical advice. Check with your doctor before hard training; stop if you feel chest pain, dizziness, faintness or unusual breathlessness.
Independent
Not affiliated with any officials' association, league or governing body. The stations are written by this site; they are not any association's fitness test.