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!
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