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What speed is effective for interval training?

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SparkPoints: (2,414)
Fitness Minutes: (1,804)
Posts: 5
4/17/13 12:30 P

Thank you so much for your reply.
I did read about stretching in Coach Nicole's article today. So wondering if I will skip it tomorrow.

About interval training most articles suggest very high speeds (above 5 miles) which I know my knee won't be able to take. So while I feel really good after this workout and sweat etc, I was just looking for assurance that I am not under training.

Thank you again

SparkPoints: (56,157)
Fitness Minutes: (14,204)
Posts: 9,569
4/17/13 12:18 P

It's not really about a certain speed, it's about your body's needs, fitness level, and ability. A good speed for me isn't the same as a good speed for you. Use the rate of perceived exertion rather than a specific MPH.

And here's the SP article on interval training that you may find helpful:

As a side note, you mention stretching before your workout; this really isn't necessary for most people. Old wisdom states that you had to; stretching IS important, but it's best to do it after your workout. Coach Nicole explained why here in this SP blog:

SparkPoints: (2,414)
Fitness Minutes: (1,804)
Posts: 5
4/17/13 12:10 P

I have started working out from last month. I am on my way to losing 30 kg. Have lost 3 kg so far.
From last 2 weeks I have started interval training on the treadmill.
After warm up and stretching I jog at 4.0 km (2.5 miles) per hour for 1 minute and run at 5.3 km (3.3 miles) per hour for 30 seconds. I repeat this for 35 minutes.
I wanted to know if this is an effective speed.
Note: I do have a slightly bad knee so I feel that i get pain in my shin if I run too fast though I would be willing to try.

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