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Workouts

One-Hour Workout: Two On, Two Off Run

You can shorten or lengthen the distances to fit any level athlete and still keep the workout right in the one-hour range.

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Every Tuesday we’ll feature a different coach’s workout you can complete in 60 mins (or less!).

This week’s run workout comes from coach Katie Malone, the owner of Malone Coaching based in Landrum, S.C. “The great part about this workout is you can shorten or lengthen the distances to fit any level athlete and still keep the workout right in the one-hour range,” Malone says.

RELATED: Building Tempo Run One-Hour Workout

5 miles of 2 “on” 2 “off”

Warm-up
1–1.5 miles easy

Main set
On a dedicated 5-mile route, start your watch and time yourself running as 2 min hard effort, then 2 min easy (if you’re training with a heart rate monitor, watch your HR to make sure it is really an easy effort). At the end of the 5 miles, note your time to use it as a marker of improvement in the future. This workout always helps to keep the motivation high just by racing the clock.

Cool-down
1 mile easy

(Total of 6–7 miles)

RELATED: Making The Most Of One Hour

More one-hour workouts.