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If you were a high-school athlete, then you probably remember doing a workout or conditioning at your local track. Running expert Annie Cooper shows us how to return to the rubber with this explosive sprint interval workout.

Cooper goes through six sets of 400 meters (400 meters = one lap on a track) with 80-85 percent of your maximum effort. The first three sets, you get a 1-1 rest. This means you time your rests equal to the time it took you to complete the lap. Halfway, you get a three minute break. The last three sets, reduce your rest time. This will improve your endurance!

So pick a nice sunny day, pack a big water bottle and find the nearest track.

Tip: Bring your phone with you so you can go through each interval with Cooper.

Videography by Joel Nickel

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