Intervals in the Rain Workout

This is one of those workouts you can only do if the weather cooperates, but when it does its a great one!

• First, ensure that there is at least an 80% chance of rain (maybe 90%).
• Second, tell your running group that you are running at 5:45am.
• Third, text your group in the morning to ensure they actually show up!

That's about all you need.

Oh! Except the workout:

• 1 mile warm up
• 1:30 @ sub 5k pace
• 1:30 recovery
• 1:30 @ sub 5k pace
• 1:30 recovery
• 1:00 @ sub 5k pace
• 1:00 recovery
• 0:30 sprint
• 1 mile recovery
• 1:30 @ sub 5k pace
• 1:30 recovery
• 1:30 @ sub 5k pace
• 1:30 recovery
• 1:00 @ sub 5k pace
• 1:00 recovery
• 0:30 sprint
• 1 mile cool down

That should work out to about 5 miles.

Great for groups with varying levels of ability and even better when its in the rain!!!