Workout Wednesday: Runing Intervals

Interval Training Workouts Improve Speed and Endurance

Interval training is built upon alternating short, high intensity bursts of speed with slower, recovery phases throughout a single workout

Try these out and let us know what you think

Running Workouts with Interval Training

Beginner Interval Program

 What to do  For how long  Intensity (1-10)
 Warm up at 4.5 mph pace  5 minutes  3.5
 Jog at 5.5 mph pace  1 minute  6.5
 Jog at 5 mph pace  2 minutes  5
 Jog at 5.7 mph pace  1 minute  7
 Jog at 4.8 mph pace  2 minutes  4
 Jog at 5.5 mph pace  1 minute  6.5
 Jog at 5 mph pace  2 minutes  5
 Jog at 5.7 mph pace  1 minute  7
 Jog at 4.8 mph pace  2 minutes  4
 Cool down  5 minutes  3.5
 Total Workout Time:  22 minutes

Intermediate Interval Program

 What to do  For how long  Intensity (1-10)
 Warm up at 5 mph pace  5 minutes  3.5
 Jog at 6 mph pace  1 minute  6.5
 Jog at 5.5 mph pace  2 minutes   5
 Jog at 6.2 mph pace  1 minute  7
 Jog at 5.3 mph pace  2 minutes  4
 Jog at 6 mph pace  1 minute  6.5
 Jog at 5.5 mph pace  2 minutes  5
 Jog at 6.2 mph pace  1 minute  7
 Jog at 5.3 mph pace  2 minutes  4
 Jog at 6 mph pace  1 minute  6.5
 Jog at 5.5 mph pace  2 minutes  5
 Jog at 6.2 mph pace  1 minute  7
 Jog at 5.3 mph pace  2 minutes  4
 Jog at 6 mph pace  1 minute  6.5
 Jog at 5.5 mph pace  2 minutes  5
 Jog at 6.2 mph pace  1 minute  7
 Jog at 5.3 mph pace  2 minutes  4
 Cool down  5 minutes  3.5
 Total Workout Time:  34 minutes

Advanced Interval Program

 What to do  For how long  Intensity (1-10)
 Jog at 5.5 mph pace  5 minutes  3.5
 Run at 6.5 mph pace  1 minute  6.5
 Jog at 6 mph pace  2 minutes  5
 Run at 6.7 mph pace  1 minute  7
 Jog at 5.8 mph pace  2 minutes  4
 Run at 6.5 mph pace  1 minute  6.5
 Jog at 6 mph pace  2 minutes  5
 Run at 6.7 mph pace  1 minute  7
 Jog at 5.8 mph pace  2 minutes  4
 Run at 6.5 mph pace  1 minute  6.5
 Jog at 6 mph pace  2 minutes  5
 Run at 6.7 mph pace  1 minute  7
 Jog at 5.8 mph pace  2 minutes  4
 Run at 6.5 mph pace  1 minute  6.5
 Jog at 6 mph pace  2 minutes  5
 Run at 6.7 mph pace  1 minute  7
 Jog at 5.8 mph pace  2 minutes  4
 Run at 6.5 mph pace  1 minute  6.5
 Jog at 6 mph pace  2 minutes  5
 Run at 6.7 mph pace  1 minute  7
 Jog at 5.8 mph pace  2 minutes  4
 Run at 6.5 mph pace  1 minute  6.5
 Jog at 6 mph pace  2 minutes  5
 Run at 6.7 mph pace  1 minute  7
 Jog at 5.8 mph pace  2 minutes  4
 Cool down  5 minutes  3.5
 Total Workout Time:  46 minutes  
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