I did 30
seconds at an easy pace / medium pace / easy pace / hard pace and repeated the sequence for a 4 - minute warm up.
Not exact matches
The first mile was
at an
easy pace, the
second was faster, the third was even faster, and the fourth made me want to quit running.
Over the 10 minutes of sprint training they actually only did three 20
second sprints, the rest was done
at an
easy pace between sprints or was part of the warm up or cool down.
So, for example, you might «go hard» for 30 - 40
seconds and then walk or jog
at an extremely
easy pace for 15 - 20
seconds.