One of my favorite songs to run to is Young Blood by the Naked and Famous.  The chorus always makes me feel like I was running through an open field and sure enough the first time I saw the music video, I was tickled pink to see that the band too felt this way!

Here is a good 4 min cycle interval set.  Do at least the first set to young blood…any maybe the last it will help get your through the workout!

Warm up 5 min

Turn on Young Blood

0-30sec Run at your average Speed

30-1:00 Hit at least 1.5MPH higher than average speed

1:00-1:30 Back off to .5MPH slower than average speed

1:30-2:00 Hit at 1.8MPH above average speed (or .3 more than the time before)

2:00-2:15 Back off to 1.5MPH slower than average speed for a short 15 second recovery

2:15-2:20 Hit 1MPH above average speed

2:20-2:30 Hit 1.5MPH above average speed

2:30-2:40 Hit 1.8MPH above average speed

2:40-2:50 Hit 2.0 above average speed to finish off

Rest for 2 min and repeat 3 times for a total of 4 hits!