Beginner Interval Running Workout

Interval training is a great alternative to long sessions. Especially if you never have a lot of free time. Like strength training, running interval training will not take much time (about 30-35 minutes) and at the same time will fulfill all the functions required of it: it will help you get rid of excess fat, improve metabolism and strengthen your cardiovascular system.

Another plus - it does not require special equipment and thanks to the change of pace it will not seem monotonous (sometimes it really matters!).

So, here are a few options for interval running workouts for beginners and those who already have a little experience.

Program for beginners

- warming up for 4 minutes;

- 2 minutes walk;

- 2 minutes - jogging;

- 1 minute - running

(repeat 3 times)

- 5 minutes to cool down and stretch.

Intermediate program

- 5 minutes - warming up;

- 30 seconds - walk;

- 1 minute - sprint;

- 1 minute - a fast run on a treadmill with a slight incline;

(repeat 6 times)

- 5 minutes for cooling and stretching.

Pro program

- 5 minutes - warming up;

- 1 minute - sprint, 1 minute - light run;

- 2 minutes - sprint, 1 minute - light run;

- 3 minutes - sprint, 1 minute - light run;

- 2 minutes - sprint, 1 minute - light run;

- 1 minute - sprint;

- 5 minutes - cooling and stretching.

Expert advice

Running shoes. Most running shoes are rated for 500 miles (about 800 km) of "run" before the outsole begins to collapse. Therefore, if you are actively running, it is recommended to change your shoes every 6 months to avoid injury.

Choosing the right stride length. In order to run efficiently while avoiding injury, you need to choose your stride length. How to do it? When you run, your feet should touch the ground directly below your body. If your body constantly strives to bounce, this means that you need to increase your stride a little.

Increased load. The load should be increased gradually. Increase the speed, resistance, or duration of your workout once a week by 10%. In order to move on, you need to break out of your comfort zone.