Top in­struc­tors at two tread­mill stu­dios give sim­ple in­ter­val rou­tines.

SHAPE (USA) - - Be The Style -

1 40-minute hill climb

Warm up at an easy pace for 5 min­utes, then do a 2-minute hill in­ter­val (choose a 4 to 7 per­cent in­cline) at hard effort, fol­lowed by 2 min­utes at a re­cov­ery jog or walk on a 1 per­cent in­cline. Re­peat combo, this time do­ing a 3-minute hill in­ter­val, with a 2-minute re­cov­ery. Do the next 2 hill in­ter­vals at 4 min­utes each, with a 2-minute re­cov­ery. Fin­ish with 2 more hill in­ter­vals, first a 3-minute in­ter­val and then a 2-minute in­ter­val, each with a 2-minute re­cov­ery. Cool down with a 5-minute walk. —El­iz­a­beth Corkum, Mile High Run Club stu­dio in New York City

2 25-minute sprint­er­vals

Warm up at an easy jog for 10 min­utes. Next, com­plete 60 sec­onds on (that is, at a chal­leng­ing fast run­ning speed), then 60 sec­onds off (easy-paced re­cov­ery). Re­peat 3 times, de­creas­ing the re­cov­ery by 10 sec­onds each time: 60 on, 50 off; 60 on, 40 off; 60 on, 30 off. Re­cover at an easy jog or walk for 1 to 2 min­utes. Do five 30-sec­ond sprint in­ter­vals: 30 on, 50 off; 30 on, 40 off; 30 on, 30 off; 30 on, 20 off; 30 on at an all-out sprint. Cool down for 5 min­utes. —Becs Gen­try, an in­struc­tor at the new Pelo­ton Tread Stu­dio in New York City

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