I decided to try one of the Nike Run Club’s speedruns yesterday. It’s called the “Speedy Smiles.” The workout includes a 10-minute warmup, speed intervals where there’s 45 seconds of 8-out-of-10 effort with 45 seconds of recovery at 2-to-3-out-of-10 effort. The intervals continue with different durations of 60 seconds and 90 seconds, then back to 60 seconds, and finally 45 seconds again. The run ends with a 10-minute cool-down. It’s a pretty good cardio workout that took only 30 minutes in total. I was struggling a bit in the middle of the speed run but always remembered to keep my posture up and my breathing under control, keeping a smile on my face as the run got tougher. Great run to end after a long day.

Run Stats

I ran 4.95 km in 30 minutes and 40 seconds, with an average heart rate of 149 bpm. I’m thinking of investing in a Coros armband for tracking heart rate after learning that it’s compatible with my Garmin. I can utilize it to track my Jiu-Jitsu practice as well.

Looking forward to the next run already.