Try this double-stack workout for a different challenge

Looking for a challenging workout to test your fitness? Look no further than the double-stack workout. This advanced session sees you starting quickly, speeding up from there, and then trying to hang on to a pace. It’s not easy, but as some who’ve done it say, it’s the type of workout that will make you realize you’re capable of more than you thought.

The double stack

This workout involves “stacking” a three-minute interval on top of a five-minute interval and then repeating, with no rest. The goal is to run the five-minute section at threshold or race pace, and then immediately roll into the three-minute section, increasing the pace so you’re getting close to your maximum effort. From there, you repeat the same sequence, without taking a break in between.

Once you’ve gone through the sequence once, you take a break (six minutes of easy jogging), and then do it all again. In a nutshell, the workout looks like 5 min/3 min/5 min/3 min/break/5 min/3 min/5 min/3 min.

Pacing is really important–you’ll be tempted to slow down too much after that first three-minute interval, but try your best to stay on target to get the most out of the session.

Try this “dice” workout to change up your interval sessions

The workout

Warmup: 10-15 minutes easy jogging

Workout: 5 min hard/3 min harder/5 min hard/3 min harder//6 min rest//5 min hard/3 min harder/5 min hard/3 min harder

Cooldown: 10 minutes easy jogging