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Running

1:1 intervals · 30 min

Ten one-minute fast repeats with one minute easy, plus warm-up and cool-down.

Do it in Tempoora

Free, no account needed. It goes into your library and starts with one tap.

Warm-up

1 round · 5 min work · no rest

  1. Easy jogConversational pace.

Intervals

10 rounds · 1 min work · 1 min rest

  1. Fast ×10Hard but sustainable; jog easy during the rest.

Cool-down

1 round · 5 min work · no rest

  1. Very easy jogBring your heart rate down.

How to do it with Tempoora

  1. 1

    Tap “Do it in Tempoora” and add it to your library.

  2. 2

    Press play: countdown, then move.

  3. 3

    The app calls out every exercise and every rest with voice and sound.

More Running workouts

Running · 25 minStart running · 25 minAlternate running and walking to build the habit without overdoing it.

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