This high-intensity interval training (HIIT) treadmill workout from Jeff Archer is designed to burn fat and take your training to the next level.
As a general rule, a rate of perceived exertion (RPE) of four is easy running – you should be able to carry out a conversation. An RPE of 10 is all-out running that you cannot maintain for long, a pace at which you cannot speak more than one or two words. If you feel that the intensity of the all-out sections compromises your running technique, reduce your speed slightly for a couple of sessions, but always focus on putting maximum effort into the workout.
It’s a tough plan, so you need to stretch your legs after your training session, later in the day and also the next morning. Aim to refuel with a protein and carbohydrate snack or meal within 60 minutes of completing this workout. Enjoy!