The Coach Jenny Show Ep 4 | How to Run Faster, Improve Form (and more) with Interval Workouts

By February 19, 2016Podcast

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Podcast4-Artwork Run faster and train smarter.

In this episode, we talk about:

  • How to boost metabolism with non-exercise activity during the day, and how to lose or at least maintain your weight on a cruise.The February Challenge, a new strength training routine for runners, and the importance of boosting our NEAT factor for weight control.
  • The March Challenge – The #BestMile – a fun way to improve form and speed and the #GetReal Healthy Habits focus.
  • Andi shares one of her favorite real foods quickie breakfast recipes.
  • Making sense of interval workouts. I explain what running intervals are, how to run them safely and effectively to improve speed, and share two workouts you’ll love.
  • I answer a question on why I coach runners by time instead of mileage, and share a powerful success story of how a runner shed over 26 minutes in his marathon time in just five months.

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Coach Jenny Podcast iTunes




Download the show notes (workouts and recipe listed below here).

Sprint Intervals: Boost Metabolism (Fat Blaster Level 2)

  • Warm Up 3 min walking and then run 7 minutes easy effort.
  • Repeat 6-8 times:
    • 30 seconds at hard, sprint effort.
    • 90 seconds walking or very easy jogging to recover (walking almost always optimal here).
  • Run easy for 10 minutes.
  • Walk easy for 3 minutes to cool down.

Longer Speed Intervals: Raise Redline Threshold (Fat Blaster Level 5)

  • Warm Up 3 min walking then run 7 minutes easy effort.
  • Repeat 4-6 times:
    • 2 minutes at a hard red zone 4 effort – just outside your comfort zone, can’t talk but in control and can hold for minutes.
    • 3 minutes walking and then easy jogging to recover.
  • Run easy for 10 minutes.
  • Walk easy for 3 minutes to cool down.

*You can also find these two workouts on the Pear Sports App. Download the Pear Sports App, then within the app search for Coach Jenny’s Fat Blaster Workout Series.

Baked Oatmeal Recipe

Source: SkinnyTaste.com


  • 2 ripe bananas, sliced (or two peaches or apples, diced)
  • 1.5 – 2 cups berries (I like blueberries and sliced strawberries)
  • 1-2 tbsp honey or agave nectar
  • Ground cinnamon
  • 1 cup unsweetened almond or coconut milk (or any kind of unsweetened milk you like)
  • 1 egg
  • 1 tsp vanilla (I am generous with this)
  • 1 cup quick oats (you can use whatever oats you like, these just bake well)
  • 1/2 tsp baking powder
  • 1/2 tsp salt
  • Handful or so of any kind of chopped or sliced nuts you like


Pre-heat oven to 375. In a 8×8 square glass baking dish, make a layer of sliced bananas or whatever base fruit you’ve chosen. Add 1 cup of berries. Drizzle with honey or agave nectar and sprinkle generously with cinnamon to taste. Bake for 15 mins.

While the fruit bakes, whisk milk, egg, and vanilla together in a large measuring cup or small bowl. In a separate bowl, mix oats, baking powder, salt, more cinnamon, and about half the nuts you plan to use.

When the fruit has finished baking, remove from oven and evenly sprinkle the dry ingredients over the fruit. Then, pour the wet ingredients evenly over the dry ingredients. Top with the remaining berries and nuts, bake for 30 mins.

Serves 4 – This slices like coffee cake. Store leftovers in the fridge for up to one week. Reheat for about 1 minute on regular heat in the microwave in a microwave safe bowl. For a larger batch, simply double and use a 13×9 inch glass baking dish.


  • Leslie says:

    I am new to your podcast & have just listened to this episode last week. I decided to give your speed training a try! I have been a “runner” for a good 4-5 years with fluctuations in the amount of running I do. I have completed two 1/2 marathons using the run/walk method. I have been working on my base since this summer & I have hopes of getting faster, but never do. I average around a 12:30 mile. I did your sprint workout, doing six 30 second sprints with a 90 second walk (with warm up & cool down jogs as listed as well). Well now my hip flexors have been so sore! I was able to run on Sunday (did the sprints on Thursday) but today (Tuesday) I had to stop running after 5 minutes because the left hip flexor was in pain & I was afraid I’d make it worse. Any ideas how to incorporate speed training while keeping injury free? Right now I run/walk 2 min run/30 sec walk & run 3x a week, 30 minutes a time. I am thinking of training for another 1/2 in April so I would like to increase my long runs gradually until I start the training plan in January. Please help!

    • You have a solid base of mileage. This is a sign that it was too much for your current base. You could weave in lower level speed at a moderate effort (rather than hard sprints) for 15-20 seconds, and try this 3-4 times. See how the body adapts to that and if it works well, stick with this and slowly build the number of intervals to 6-8, and eventually build to faster interval speeds. A little speed goes a long way.

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