Great Interval Running Workouts For Beginners

November 7, 2010 by In The News  
Filed under Internet Marketing Orlando

In this article, I am going to show 3 amazing interval running workouts for beginners . You can choose to do these on the treadmill or outdoors – it really doesn’t matter. These running workouts will help run longer, get in better shape, and burn more calories .
    
These cardio workouts involve interval training which means that you have a bout of higher intensity (ie. running) followed by a bout of lower intensity (ie. walking). Depending on the length of the workout, this sequence will be repeated a number of times, which allows you to spend more time at faster speeds because we space them out with “recovery” intervals.

So let’s get to it .

Beginner Interval Running Workout #1:

1 minute jogging @ 75% max speed : 4 minutes walking x 5 = 25 minutes

In this workout, you will jog at 75% of your maximum running speed for 1 minute and then reduce the speed to a decent pace walk for 4 minutes. This is then 5 times for a total of 25 minutes. This interval program means that you’ll be spending a total of 5 minutes running and 20 minutes walking .

Beginner Interval Running Workout #2:

2 minutes jogging @ 75% max speed : 4 minutes walking x 5 = 30 minutes

Notice how this workout is virtually identical to the first one, except for one little difference? In this treadmill workout, you’ll be jogging twice as long while recovering for the same amount of time (4 minutes) you did in the first workout. The fact that your work to rest ratio is now 1:2 instead of 1:4 makes this workout more challenging because you are spending more of this workout at a higher speed. You will be running for 10 minutes and walking for 20 minutes in this workout .

Beginner Interval Running Workout #3:

2 minutes jogging @ 75% max speed : 2 minutes walking x 5 = 20 minutes

This treadmill running workout is more challenging because you now have the same amount of work as you do recovery (ie. a 1:1 ratio). You won’t have as much time to recover between work bouts and therefore we have reduced the overall time of this workout to 20 minutes, during which you’ll have 10 minutes of running and 10 minutes of walking.

 
These are just a couple of several thousand possible interval running plans for beginners . Start with these and you’ll notice a significant improvement in your ability to run.

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