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Another variant of running intervals is by doing them in stairs. You can easily decide your speed, and to mix it you can choose to go step by step, every other step or every third step. When you are at the top you can also add squats, pushups, burpees to make it even more fun and hard. 

 

Warmp up: Jogging 10-15min

 

- Each step (half speed)

- Every second step (half speed)

Repeat two times

 

- Each step (fullspeed)

At the top 25 squat. When finish walk down to get the pulse down before next run.

- Every second step (fullspeed)

At the top 25 squat. When finish walk down to get the pulse down before next run.

Repeat 8 times (4 times each step / 4 times every second step)

(Rest)

Repeat 8 times (4 times each step / 4 times every second step)

 

Cool down: Jogging + stretch