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Running Workouts with Interval Training

Training Programs for Beginner, Intermediate, and Advanced Runners


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  • These are great workouts! Very doable and remember, the article says RUNNING, so I don't think they are too hard! Even for the people who are shorter, some of my best running friends are only 5' tall, they can run about 6.6 mph (nine minute miles) for half marathon distances. Pace is about leg turnover, not leg extension. If it's too hard right now, just back down the paces to what is easier for you - you want it to be slightly uncomfortable - that is what exercise is. If it was easy, everyone would be doing it. So do it at perceived rate of exertion rather than the paces listed. You will get an amazing workout!
  • I thought the intervals were going to be walking and running, not different running speeds.
    The speeds are very close, how does one tell their speed so they can do this workout?
  • GMB1102
    I always wonder why every time these interval workouts are shared, they always use specific speeds. For someone like me who is 64 and under 5 ft tall with a very short inseam, meaning my stride is also very short, those "jogging" and "running" speeds are not realistic. Why not list a speed range instead, or simply use a perceived effort scale instead? There are MANY of us who do not have natural aerobic and/or running ability, and we work very hard at running, because for some reason, we love it! It sometimes feels as if we're not considered when these workouts are posted. Just my humble opinion.......
  • SHAHAI16
    6 MPH is jogging? I must run really slow then, I can only maintain that speed for maybe a minute or 2.
    Agree with Goldenrod, way too complicated. I couldn't do this even with a screen and up/down buttons in front of me. New book, Staying Sharp, touts interval training with a simpler pattern, starting at a slightly less challenging level for anyone who is interested.
    I've been running for a while yet the beginner looks a little challenging for me. I don't think I can jog for that long.
  • Trying to figure out all these times and speeds would drive me crazy, I would have to print it out and take it with me, then actually getting the right rate at the right time would be impossible. Can't figure out how you would do that outside. I have a fitbit but doing rates like that wouldn't show up until I was on the computer. Guess I will just wing it
  • Maybe next time some interval training with incline changes?
  • Intermediate sounds really doable and advanced sounds like quite a push. I'll have to try one and then the other. Can't wait to push myself with this!
  • Sounds very worthwhile. Thanks
  • Thanks for sharing these workouts. At the start of this month I began a run/walk interval training program that appears to share some similarities with these workouts and have enjoyed them. I appreciate having additional workout options available.

    Thanks again!
  • SMORAN0505
    I am 60 years old. . This scares me a little, i will try this at the gym tonight. I did 60 minutes on the elliptical last night.
  • oh boy... i'm a beginner and i trained to jog on the treadmill 30 minutes at 3,37 mph. this is a really big step for me... this beginners training programm is way too hard for me!
  • I've been running for about a month and this is a good one. I was able to complete it (though it was somewhat challenging) all the way through without stopping. I don't do it every time, but I try to do it at least once a week.
  • Wow! Even the beginner program seems way too fast for me to run. There is no way my RPE would be that low at the recommended pace.

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