20-Minute Interval Run Workout
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- čas přidán 8. 09. 2024
- Follow along with us for a 20-minute interval run workout! Coach Holly takes you through a "pyramid" of run intervals, all varying in speed and length. Don't worry, we've got some rests built in too :)
Your Workout:
2-minute warm up jog @ 3/10 perceived effort
2-minute run @ 6/10 perceived effort
2-minute rest (walk or jog)
90-second run @ 7/10 perceived effort
90-second rest (walk or jog)
1-minute run @ 8/10 perceived effort
1-minute rest (walk or jog)
30-second run @ 9/10 perceived effort
30-second rest (walk or jog)
1-minute run @ 8/10 perceived effort
1-minute rest (walk or jog)
90-second run @ 7/10 perceived effort
90-second rest (walk or jog)
2-minute run @ 6/10 perceived effort
Begin cool down…
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Taking a moment to appreciate the efforts of the cameraman
😂🤣😂🤣😂🤣
I imagine he's just leaning hard on a hover board
That camera person be running faster than the camera person on maury
@@DannyBoi737 pp⁰q
@@DannyBoi737 11a
I’m 19 and so out of shape so I decided to give this a go and got through 15 minutes of it. I stayed at the same jogging speed throughout the vid I am hoping to do this everyday and finish the whole video and eventually increase my speed
😊😊😊l😊ll😊😊l😊
Aaa
😊
1
Ayee dude!!!! Proud of u man.
You’re motivating me so much. I do this everyday and never miss a beat. Thanks so much. 63 years young! Truly a blessing. Thanks🥰
I love it when my breathing stabilizes and I feel like I can run forever
Let’s take a moment to appreciate how incredibly well-shot this is, and how difficult this likely was. Great video!
Thank you!!
You have mail
Llp
@@johnmorris4494 i hi op p. Bm n. L B I boo I by up l up I M I I up ik I o
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Oh o l omkyhol
Gg bit lung juju opal
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Legend has it she is still running
I just want to say that I’m glad I looked up running workout and found this! This gave me a push to run right now and keep up to the best of my ability. Better than without this video. Definitely saving this to my library and playing it each time I go for a run
Get nike run club app. It has lots of guided runs like this
Amateur runner, and this made me feel so good by the end of it! Not too hard but challenging enough to burn around 120 KCAL. Thank you!
Yeah 💯💯💯💯
I made it through the whole workout! I’m so proud of myself hahahaha
nice job!!
0000
Me too 🥵
@@TheRunExperience 11111
Congrats! I'm about to try it!
This is a great video. I prefer this video style where you’re literally being guided and tutored throughout, its very motivating. I use Coach Holly’s 7 min warm up tutorial before I go out on my runs and that too is great. I find Holly’s explanations very easy to understand and apply, she totally makes sense. Keep up the great work and content!
Thanks for the feedback! We definitely have more of this style of video in the works :)
Could you please provide the link to the 7 min warm up tutorial?
Yes I totally agree it’s just so good for me on the treadmill!
@@winnersmakenoexcuses2360 !!!!!!!!!qqqqqqqqqqqqqQQQQQQQQQQQQQq
@@TheRunExperience qqqqqqqqqqQqqq
I'm watching this video because my gym teacher sent me it as an exercise.
relatable
Trolling your teacher?
Same
same
I'm making it my new years resolution to run at least 5 times a week. My cousin ran 900+ miles this year and he has inspired me to run more. I have found this channel very helpful and will continue to watch more videos. Thanks and enjoy your day:D
Wonderful! Don't forget to balance out all that running with strength and mobility to keep your body injury-free!
@@TheRunExperience Thanks I will. Do you have any tips or other videos I should watch regarding how to get good endurance fast and also getting better at sprinting and excelerating after a slow jog for a while. I play soccer and both are some very important things I strive to work on👍
Try out this follow-along speed workout! czcams.com/video/hIfuTlz6mmQ/video.html
Didn't work out did it?
She's not replying because she's out there running!
I run everyday and this workout was awesome! Thanks!
Coach Holly, thanks. I have started running again for the past 8 weeks after being injured and your videos have been a help
Glad to hear that, Chad! Coming back from an injury can be as hard mentally as it is physically, so hopefully these videos provide both information and motivation :)
Thanks! Loved it. Thanks to my wonderful daughters for getting me hooked on these! So much easier with a pro like you guiding the way!
Man, this kicked my butt, but I was looking for a workout to get my heart pumping and that's exactly what I got! Great video! I think I'll be using this one again in the near future!
props to the camera woman running while filming
The fact she talks while doing this is impressive
This is the best!!! I feel like I have a friend encouraging me. Please make more of these.
I never thought I'd use the words Enjoy and Running in the same sentence in a positive sense but I really enjoyed this 🙂
Running on my rebounder for the first half then up and down the hallway during the second.
Thank you! ❤️
This is one of my absolute favorite interval run workouts. I do this 3-4 x per week.
Fastest 20 mins of my life.. love it!
Do you ever notice the temperature outside makes a difference how fast you can go?
For sure! Sometimes the colder weather means it takes a bit longer to get warmed up and feel comfortable.
I totally notice it. When it’s hot out, I have to go slower. In colder weather, it takes a bit for me to get warmed up.
Peter Joseph YES! I live in ATL, and the few cooler morning runs recently are sooooooo much easier vs. the heat and humidity. Ready for fall.
My throat starts to hurt in colder weather. Remedy?
@@annagreen2543 honey!! Taking some honey really helps for my family ^^
Thank you for this! As a first time runner this is really helping me ease into the sport and get pumped! Great camerawork, instruction, and I appreciate the on screen timer.
This was really a great workout for all levels. I'm just starting out and was able to adjust my pace. Loved the rating system 3 out of 10 or 6/10. I also appreciated that not every 6/10 will be the same for us each day. Helped keep me motivated and encouraged. Thank you for a great workout!
Them arms thoooo, very toned.
My first time running.... Your workout was perfect I was able to almost finish all of it... Will continue to push myself daily.
Keep it up - tons more like it in our mobile app if you're looking for more like that :)
Just started running again! This was a great video to get back into running! Not too slow not too advanced! Ty:)
Awesome! Thanks for the coaching and motivation , great camera work, too!!!
This was perfect for my treadmill run. 6.4mph at the top and I’m feeling nice and warm now. Gonna cool for a few minutes and run it again! Saved for future runs as well.
Awesome! Thanks for following along - Holly
Coach Harley big ups to you. I just wanna let you know that I've been running and training with you and this Channel for months now on a daily basis. I couldn't even finish 500m run, never mind a 30km run. But now I can do a 30 km run and I have a resting pulse of 51 BPM where I used to be so unfit with almost 90bpm.
Lost 10 kgs as a results for good nutrition homework and persistency and on top of all your wonderful helpful guidance and inspirations.
Thanks again and be safe.
Wow I absolutely hate running and struggle with it so much. This made it soooo much better & I finished!! Thank you!
More follow alongs please. Love running w you guys!!
I use this video almost 4 times a week and noticed a significant improvement in my running; Had been running for 4 months 5 times a week with one long run in it...so far no significant injuries, improved speed, and motivation👍 all because to This Channel!!❤
Great job, Ashima!
Did you lose any weight?
Yes I have, but it is compensated by muscles that I had been building in lieu of fat.Mostly because I'm also doing strength training twice a week.
Ashima Hosalkar what strength training do you do? I would love to know how it worked this particular workout. Are u still doing this, if so, have u gained any more muscle
This was a great workout! I'm new to running and this was so helpful to keep me motivated and push me a little bit more.
When I usually do my running workouts I just run straight for 20min. Im so glad I found this workout and it didnt even feel like 20 minutes passed!! This is the most Ive pushed myself with running so far and Im so proud of myself for doing this and will definitely be doing it again the next time I run!! Thank you for this video 🤩🤩
Coach Holly noticing that gorgeous blond pup is me everytime I see an animal roaming the streets when I run. 🐶😂
Wow started today. Did everything coach said and feeling amazing. Let’s get these body fit and toned
Tyvm
Omgosh this is wonderful I never liked working out and excercing but this is greattttt I made it thru the whole video and I felt so strong thx
Just completed my first run today this was exactly what I needed I never thought I was capable of doing something like this (I’m asthmatic and want to do track ) thank you very much 💖💖💖
Nice work! Proud of you!
Thanks! I think it’s the first time I don’t hate running :) Your voice is really calming and nice to listen to.
so glad to help you Patricia! keep it up - Holly
This is a great 20 min cardio workout!
Perfect length to do when my little one is napping(on the elliptical). Plus it keeps me kinda inshape for when ultimate frisbee returns.
Love this workout after Cummings upper body workou! Thank You!!
Thankyou for sharing your efforts to create this video, I’ve come across it today from the UK - wanting to get back into cardio following these last few months of lapsing mine after a miscarriage in May & have to say being guided through it definitely helped me push more with your style & engagement throughout than if I hadn’t followed along. Thanks again
Holly, Morgan and Nate you are making the difference to many runners especially now a days where some of us are working out from home!!
never really ran before, strictly lifted but due to a injury i gave this a go today. Tremendous workout, thank you
Nice! Way to get out of your comfort zone :)
@@TheRunExperience q
I'm glad I found this video. I've always thought I was a failure for taking breaks in between. This video gives me some more confidence that it's ok to take the little short breaks.
I just finishEd this work out for the first time. Loved it! Looking forward to doing it again and trying to figure out where my 60, 70, 80 and 90% are! Just wish I could figure out how to keep the ad from interrupting in the middle of the video😫
I jump around to find various run alongs and ALWAYS come back to The Run Experience..
I use it everyday workout! Great coach!!
This just got me through and to my 2 min 20 mile minimum standard . Thank you !
I am running in Korea 🇰🇷
I am following you~^^ from today
Awesome! Thank you!
This video may be a year old, but man did it make my run seem to fly by today!! I got an awesome run in and know I’m just going to get stronger as I continue on. Thank you!
Amazing workout, kinda deceptive for amateurs like me. I wanna get more stronger and faster. Please keep uploading similat
Im also super proud of finishing this run. Good job to everyone!
Trying this tomorrow! So excited
That’s great. Please make more in that style!
Thanks for the feedback! We've got a good handful of follow along workouts if you haven't seen them, from strength training to a hill run.
thanks alot. I'm doing it tomorrow. I hate working out alone so this is perfect
We are glad we can run with you! Let us know how the workout goes! 🙏
I love this SO much! You're so positive and encouraging and it has really helped me get out of my funk. I've been lifting, playing sports and staying super active since I was a small child, but then I turned 32 last year and felt totally burnt out on fitness for the first time in my life...I finally decided that enough was enough and have been looking for new and interesting ways to get back into it. This is hugely helpful! Please make more of these run alongs! Plus, being able to see the bay bridge while running is a huge plus! 💪💪💪
so happy to help you! :)
I'm doing this right now..at the local stadium. It feels nice. Thank you
Another day working out w/ coach Holly. 🙌🙌🙌
Do you have a suggestion for a good app for interval workout timer?
thank you!!!
from south korea
That was so great 👍 Today is Sunday long run day. I did not have to focus or motivation. I fought through 2 miles. Then stopped. I saw your video and knocked out another 1.5 miles. Good job hostess. Good job camera person.
This was my first guided run. I absolutely enjoyed it. I was able to track just a little over 2 miles in 20 minutes even with some of the walking recovery between intervals…. Definitely will watch again to track my progress.
I absolutely love love love this video!! So motivating while I’m running and struggling cuz it feels like I’m not alone in it!! ❤️🫶🏽
You got this!
This was awesome!!! Did it on my elliptical. Really appreciate the focus on form, the encouragement, and the lack of diet culture baloney.
Just found this video and was impressed by the flow of it. Nice job! It motivated me to run on the treadmill again finally. 😂 Going to see if you’re still doing these videos. Thanks!
Great Sunday workout 🎉
Wow! Please make more videos like this! Please
You got it!
Absolutely awesome! Please continue to provide follow-alongs for those of us who need a running partner 🙏 😊
LOVED this! Trying to get back into running after an injury and it hasn’t been going well. I killed this and feel great. Much appreciated. Would love any type of follow along videos. Thanks again for what you do
Went for my first ‘jog’ last night was so tired after just 5 minutes of jogging.
I’m a cyclist but I’m taking up jogging Aswel. I struggled to walk today my calf’s are tight and sore. When I hear people going for runs 5 days per week I always think that’s a bad thing for your knees and joints as the shock on your body when running is harsh.
I think once or twice a week is safer.
As it was my first jog last night and my calf’s are sore today, I’m taking it slow at first, I’ll do it again on the weekend. Once a week at the moment for me is enough, I need to improve on my stamina and to me the MOST important thing to me is the way I jog and getting the foot strike correct
James Mcrory hi um so I run cross and track and the thing is if you only do it once a week you won’t be feeling it any easier much because there’s a lot of time in between and everything u gain would be gone by the next week. We ran four days outa the week and by ourselves we also never took longer than a week and a half off because you will lose everything in two weeks. The reason they are sore is because your body isn’t used to it and needs to becomes used to those muscles being used. The only way ur stamina will grow is if you have a consistent and steady running schedule
Thank you for these videos!! Helps me while I'm running the treadmill. Which can be a snoooze sometimes!
Thank you so much for this video. It was my first run and the video kept me perfectly motivated and hyped. Thank you again
Great training advice and I love that holly does the whole run
I enjoyed every minute... The tips to keep the posture through the training were great 👍🔥🔥🔥
@Leearn hey I hope you are still running!!! Keep it up!!!
When I work out by myself, my body feels sore but with this video, I feel a lot better. Thank you!!!!
Did this workout this morning! Thank you coaches!
As a beginner I absolutely loved this! More like this please maybe longer! Thanks so much!
Schell Family hey there! we have a bunch of beginner videos here on our channel!
This was so good - thank you! I'm trying to get into interval running outside but it's so much better having someone guide you through it. Subscribing now and looking forward to exploring your other workouts 🙂
Woohoo! Thank you so much for this video. It’s more motivating when I run with you and I’m watching your timer verses the timer on the treadmill. I had such a great run today. Thank you! 2020 goal is to run everyday with you. Please share more like this. The scenery is so breath taking.
Awesome!! So glad you enjoyed and have something to motivate you/run with you :)
Getting back to running and this is the perfect place to start, thank you!
I need a weight loss workout. I'm 50 years old and I'm willing to do the work!!
I'm an advid fitness person but not a runner. I'm going to try this out because I like the idea of the intervals. I like the coaching aspect. I miss SF - I would take long walks in the Bay. It's so amazing there!
Excellent coaching on the run!
Glad you liked it!
Uhhh love it!!!!
Did the entire work out on the treadmill.
Big fan you guys are great!!
It help a lot to keep me motivated to run even indoors!
Keep it going
Yes plz, more workouts like this. Ur very encouraging thx and grt info.
Back at it again!!! 🙌🙌🙌
Yes more guided workouts-Great!!
Excellent tutorial ❤️
So smooth run I’ve ever did
Amazing guided run.❤❤
From Pomona, Cali - just finished this follow along workout today at the gym. IT WAS GREAT!!! BTW I’m new to your channel. Please 🙏 more follow along running workouts for beginners w/ different trainers.👍
Chino Bling awesome! more on the way :)
I have been using this everyday since the pandemic started. So helpful!
love that Kelly! glad it's working for you.
I’m gonna give this a try in a few days as I’m busy for a few days but I’m excited to try 👍🏻
Hi. From Australia
I loved the way how you conducted the training session
I'm so excited to try this! I usually only have 20-45 min to run, so this is perfect.
If you have our app you're gonna love our daily workouts. We designed it for only having 20 minutes.
Thank you so much for this! Today was my first run back from in injury in August. I’ve put on a lot of weight and would like to take it off fast (of course) and HIIT workouts seem to be what people recommend. I couldn’t wait to start running again. I’m so happy I found this! 💝
This really helped me a lot . Thank you
i love this so muchhh, it’s help me reach my goals! thank youuuu! it’s my favorite❤️.