Remember when we didn’t always have our cell phones attached to our hips? No? I do. Prior to the smart phone take over, the only time I didn’t have my phone on me was when I was actually working out, specifically running. It was my me time and still is, just with my mobile device now.

Not only does it provide music, but at times it also gives me interval commands, tracks my heart rate, counts my steps and remembers my running routes and paces. It’s kind of essential.

However, always carrying around an expensive piece of technology can be risky.

Using your mobile device during a workout can leave it vulnerable to drops or other accidents. Luckily, Corning® Gorilla® Glass 4 is the toughest cover glass yet for your mobile device. Gorilla Glass 4 dramatically improves protection against drops so you can avoid those mini heart attacks every time your phone is air-born. Find out if your phone has it here.

Today, I want to share with you my favorite running workout that will leave you feeling accomplished, challenged, and stronger. This workout is best accompanied by a great playlist and interval app.

Sarah’s Favorite Running Workout for Speed + Fat Loss

Start with an easy warm up pace for 10 minutes. Next, you’ll begin 2 minute pick ups. You’ll run at a fast pace for 2 minutes and then recover at a slow pace for 2 minutes. You’ll do 3 total rounds. Next you’ll shorten the fast intervals but pick up the pace for 1 minute instead of 2. Your work will still match your recovery. This means, you’ll be sprinting for 1 minute, and jogging at an easy pace for 1 minute. Repeat this 4 times. Lastly, we pick things up even more. You’ll be sprinting for only 30 seconds but again, your recovery will match your work time. Sprint for 30 seconds and recover for 30 seconds, 5 times. If you are a beginner, take a full minute to recover and walk. If you are advanced, keep the recovery to 30 seconds and jog slow. In between, walk the 30 second rest. Here is what it will look like:

• 0-10:00    Easy Warm Up Pace
• 10:00-12:00  Running Fast Pace
• 12:00-14:00  Slow Jogging Pace
• 14:00-16:00  Running Fast Pace
• 16:00-18:00  Slow Jogging Pace
• 18:00-20:00 Running Fast Pace
• 20:00-22:00 Slow Jogging Pace
• 22:00-23:00 Sprint
• 23:00-24:00 Slow Jogging Pace
• 24:00-25:00 Sprint
• 25:00-26:00 Slow Jogging Pace
• 26:00-27:00 Sprint
• 27:00-28:00 Slow Jogging Pace
• 28:00-29:00 Sprint
• 29:00-30:00 Slow Jogging Pace
• 30:00-35:00 Sprint 30 seconds/Walk or Jog 30 seconds
• 35:00-45:00 Cool Down

You can try to remember this workout, it’s easy 3×2 minute intervals, 4×1 minute intervals, 5×30 second intervals. But you can also use your mobile and plug in the workout into an app like RunKeeper that allows you to create your own interval workouts. If you don’t know how to do this, here is a tutorial.

I try to always use an arm band when running for protection in the summer but in the winter I just put my device in my jacket pocket and cross my fingers it doesn’t fall out!

With Gorilla Glass 4, the focus is on improving damage resistance against sharp contact, such as a drop on asphalt, concrete, and other rough surfaces. You’ll be able to run like the wind with less fear of dropping your workout companion.

In laboratory tests, Gorilla Glass 4 survives up to 80% of the time when dropped from 3 feet high, and was up to 2x tougher than competitive glass designs. To find out if your device has it, click here.

Gorilla Glass has been used on nearly 4 billion devices from 40 major brands. Is it on yours? Click here to find out <link to http://corninggorillaglass.com/en/products-with-gorilla>

This is a sponsored conversation written by me on behalf of Corning® Gorilla® Glass. The opinions and text are all mine.

My Favorite Running Workout for Speed + Fat Loss