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Running Workouts with Interval Training

Training Programs for Beginner, Intermediate, and Advanced Runners


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  • Love this work out. I'm going to start it tomorrow morning first thing!
    I like this workout. I'm gonna implement the beginner into my workout this Sunday.
  • KRIS681
    I haven't tried this level yet as I just joined a few hours ago and I work nights. However, 5 years ago I lost 50 lbs. and I did a treadmill workout utilizing fast and slow intervals and works! The change in pace keeps it fun and you're occupied with how many minutes of jogging, how many minutes of walking, that the time goes by rather quickly. Good luck everyone! I pland on starting this today! :o)
  • I am not a runner and I own a treadmill that according to my husband, "If it was a car it would not know what an oil change is," but I began to do these intervals the past week and I enjoy them a lot more than just getting on the treadmill and walking and/or just running. I moved on to intermediate this week. I hope these intervals work. Just one question, how many should I do a week?
  • I walk on the treadmill for an hour 3-4 times a week at doing intervals of 3.5 to 3.8, lift weights 2 times a week and weigh 155, do you suppose I could give this beginner level a whirl? I've never tried jogging before.

  • The terms jogging and running refer to specific types of movement. When you are jogging, one foot is touching the ground at any one time. When one is running there is a "flight phase" where both feet are off the ground.
    i'll definitely try the beginner intervals some time soon! the only thing that bugged me about this article is that, apparently, unless i'm going faster than 10 minute miles i'm not actually "running," i'm just "jogging." but i guess the whole "run" vs "jog" thing is kind of a pet peeve for me ;-)
  • Aaaa! Disregard my previous comment, I was obviously reading the chart wrong!!! (Blushing!)
  • I think the speeds listed might have been a typo in the article? If you take a look at the intensity levels, they don't match up with the speeds. Still interval training is awesome and really helps me get the most out of my runs!!!
  • I agree that the beginner workout seems too intense. For me 4.5 MPH is a jog. I think beginners should start with a walk 3.5 - 4.0 and then move on to a low intensity jog 4.5 - 5.5.
    I agree, "beginner" isn't exactly beginner. For a real "beginner" approach, look for Coach Jen's "You Can Do A Mile Without Stopping" page... which amounts to intervals of walk/jog. Once you can actually run your mile or two without stopping, THEN come back for the interval training shown here!
  • I am sorry, but that beginner level is not beginner. Beginner should apply to anyone, and I see it didn't apply to one person who left a comment and it doesn't apply to me. I am 49 and I used to be a runner. I am overweight but I am not that out of fitness shape. I could not do this at all as a beginner. I had my 20 year old son, who is very fit, try it and he was huffing and puffing. I think it could even be dangerous to some.
  • I am trying to slowly get back into running and this is exactly what I needed! I printed out the beginner chart, laminated it and take it with me to the gym!!
  • I am doing a marathon training program and they emphasis interval running once a week! This was a great chart to follow - thank you! It really builds up your heart rate tolerance and you don't get so bored like running at a steady pace. I also hear it is a better work-out than a steady pace. Definitly will use this on my interval days!
    I did the beginner one last night and it was good to be able to follow this, the time went fast and I didn't think so much about the was like I got done and thought, hey I just jogged for a steady 17 minutes!

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