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Published on Feb 14, 2016
Run for two minutes at your comfort zone level which for me is 6 miles an hour and then 30 seconds at a higher level which could be 7 8 or 9 miles an hour and then put it back after 30 seconds and go for another two minutes at your comfort level and then 30 more seconds at the higher level and do that for 20 minutes It's great for any kind of running sport where you do need bursts of speed like tennis basketball soccer lacrosse etc.