I made a 10-20-30 interval podcast in the same vein as Laura's C25K - A little more intense than the speed podcast but good for any Graduate
The MP3 follows the 10-20-30 interval running program.
Copy the MP3 to your phone or music player.
It DOES NOT INCLUDE you warm up/ cool down walk - press play and start running.
The interval starts with a 5min run at 155bpm. - you follow the beat just as you did with Laura in C25K
30sec at 150bpm (slow)
20sec at 160bpm (quick)
10sec at 170bpm (fast) - you can should run at this speed or faster if you want.
This is done 5 times, then a 2 min recovery period - stop or walk slowly - you can also put your hands on your head to help lower your heart rate in this period.
It is suggested that you do two of these circuits and progress to 4 or 5 circuits - There are Five circuits recorded on this MP3 and if you complete all five you'll get applause.