Running Intervals

Today I went for a run but decided to switch it up from the usual and I found this to be more interesting. I ran this on a high school track so 4 laps = 1 mile. Furthermore, I burned 459 calories while doing this workout; of course every individuals results will be different depending on their age, health, and intensity but its still what I consider to be a good cardio workout.

1.) run a full mile (4 laps)

2.) walk a lap

3.) run 3 laps

4.) walk a lap backwards

5.) run 2 laps

6.) walk backwards 1 lap

7.) run 1 lap

8.) walk 1/2 lap

Side Note:

• Don't forget to warm up and cool down properly 
• The warm-up should consist of activities which incorporate the muscles that are about to be primarily used (lower body in this case) while slowly increasing your heart rate.
• Cool down should in focus majorly on stretching out your muscles to prevent soreness and cramps
• Lastly every time I ran I pushed my hardest halfway through the last lap.

RUN FOREST RUN!!!