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Repeat twice through for a complete 20-minute HIIT workout.

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HIT - Three-minute warm-up. Sprint for 20 seconds, rest (walk) for 10 seconds. Repeat the sprint/walk cycle for a total of eight cycles. Alternatively run 2 minutes hard, 1 minute easy. Add stretching, flexibility, and strength training routines for "cool down."

  • RobertUSA

    HIT - Three-minute warm-up. Sprint for 20 seconds, rest (walk) for 10 seconds. Repeat the sprint/walk cycle for a total of eight cycles (1 mile is a good target distance). Alternatively run 2 minutes hard, 1 minute easy (1 mile is a good target distance). Add stretching, flexibility, and strength training routines for "cool down."

Ward off injuries and improve your performance with these tips on marathon training!