Registered for the Nike+ Human Race?  This workout is free when you sign-up to run on race day.

You’re just 20 minutes away from finishing a great workout. This 10K Training Quick Run is a great workout on days when you don’t have time for a longer run. Designed by Jay Blahnik, the run is only 20 minutes, but it is long enough to give your legs and lungs an effective, energizing workout.

After a short four-minute warm-up, the workout relies on unpredictable speed changes that will build stamina and improve your overall pace. These spontaneous bursts of speed will also help you in various race and run situations, like passing other runners in a race or accelerating to get through a light before it turns red.

Since the run is just 20 minutes, it gives you the opportunity to step up and push yourself. With motivating music by Helio Sequence, CSS, Oxford Collapse, The Thermals, and more, you’ll be amazed at how energizing and effective this workout can be if you challenge yourself and stay focused right out of the gate.

Click HERE to download after you’ve registered for the race.