There are several ways. The most basic way is to warm up for 2-3 minutes at a lower pace, then go as fast as you can for a minute, then jog pace to rest for a minute. Repeat until you get to 20 minutes, then cool down for 2-3 minutes.
When I was beginning I started with 30 seconds of fast followed by a minute and a half of slower. I built up into a minute of both fast and jog.
My cardio plan has changed since I posted that last one! Now I'm just 3x/wk of 20 min HIIT. No change to weight, I might add, from doing all of those 45-minute sessions. Plus, the shorter, more intense cardio seems to be helping me hang on to more muscle.
Pre-injury, I was running 3x a week but now that I am lifting more, I will be dropping to 2x a week. I prefer running outdoors to the indoor machines. It's too nice outside (here in NorCal) to running inside watching people outside. AND now that school is back in session, the gym is jam packed with teens.
7/4/12: MH Freedom Run 5K - 32:29 8/1/12: SparkPeople Virtual 5K - 32:12 9/30/12: Run For The Sinkin' Roses 5K - 31.23 11/17/12: SVRC Turkey Trot 5K- 12/8/12: SVRC Holiday Run 5K-
May Minutes: 0
Fitness Minutes: (101,454) Posts: 5,226 8/2/12 2:18 P
Lately I have been going 6x week, average 45 minutes a session, to help shed a little fat for a challenge I am in. This is the last of 3 weeks of that, though. It's too much on my body for regular life.
Starting next week I'll be back to my usualy 3-4 sessions of 45 minutes or so a piece.
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