0

Your Cart is Empty

Improve Your Mile Time

September 11, 2014 1 min read

The average person runs a mile in about 10 to 15 minutes, depending on their fitness level. If you want to improve your mile time, the HIIT workout below will help you to run that mile much faster.

7 Day Mile Challenge

Day 1: Run the mile normally, clocking your time and setting milestones for every minute. Day 2: Sprint for 1 minute, jog for 1 minute, and walk for 1 minute. Repeat this until you have completed the mile. Day 3: Sprint for 1 minute, jog for 1 minute, and walk for 1 minute until you complete the mile. Day 4: Sprint for 1 minute, jog for 1 minute, and walk for 30 seconds. Day 5: Sprint for 1 minute, jog slowly for 1 minute, switching off until you complete the mile. Day 6: Sprint for 1 minute, jog faster for 1 minute. Day 7: Sprint for 1 minute, jog for 30 seconds.   [caption id="" align="aligncenter" width="592"] well.blogs.nytimes.com[/caption] Do this interval for just one week, and you'll find you can run that mile MUCH faster. Sprinting builds serious power in your leg muscles, and more power = more speed.   Featured Image Source:content.time.com

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More

Become a Bodyrocker

Shipping & Delivery
Fast, 2 Day Shipping.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA via 2 day expedited shipping with our partners at FEDEX. Once your order is received and processed, it’s just 2 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

 

We ship within Canada and the United States via FedEx with expedited 2-Day shipping.

For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.

We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.