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!!!

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