Cardio Workout: Running Intervals

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Running Intervals *

This program incorporates interval training (burst of activity followed by a recovery period) which will help you burn more calories. It will help increase your speed and has 3 levels to choose from. This is a general program and may need to be adjusted depending on your fitness level. Use Rate of Perceived Exertion (RPE) as your guide (see below) and adjust speed or distance as necessary .

*If you find you don’t need the full 2 minutes for recovery, slowly decrease that amount of time (and/or increase time of the hard segments).

**If you do not have access to a treadmill, use RPE as your guide for how fast or slow to go.

	Running For Speed
	Running Intervals
	Running For Endurance
	Elliptical Training For Endurance
	Elliptical Intervals
	Stationary Biking For Speed
	Stationary Biking Intervals
	Stationary Biking For Endurance

RPE	Time (min)	Beginner Program (mph)**	Intermediate Program (mph)	Advanced Program (mph)
3.5 (warm up)	5	4.5	5.0	5.5
6.5	1	5.5	6.0	6.5
5	2	5.0	5.5	6.0
7	1	5.7	6.2	6.7
4	2	4.8	5.3	5.8
6.5	1	5.5	6.0	6.5
5	2	5.0	5.5	6.0
7	1	5.7	6.2	6.7
4	2	4.8	5.3	5.8
		Proceed to cool down	Repeat series once (excluding warm up), then proceed to cool down	Repeat series twice (excluding warm up), then proceed to cool down
3.5 (cool down)	5	4.5	5.0	5.5
TOTAL TIME (including warm up and cool down)		22 Minutes	34 Minutes	46 MInutes

R.P.E. Scale - Rate of Perceived Exertion

1-10 Scale that rates how you are feeling (both physically & mentally) as it relates to exercise fatigue.

1) Rest
2) Very Light
3) Light
4) Fairly Light

5) Somewhat Hard
6) Hard
7) Hard (heavy)
8) Hard (heavy plus)

8.5) Very Hard
9) Very Hard Plus
9.5) Extremely Hard
10) Maximum Exertion