Running Workouts with Interval Training

Training Programs for Beginner, Intermediate, and Advanced Runners

-- By Jen Mueller, Certified Personal Trainer & Marathon Runner

SparkPeople advertisers help keep the site free! Learn more

Want to boost your fitness level and burn more calories? This program uses intervals (short bursts of higher-intensity activity followed by lower intensity recovery periods), which can be a more effective way to train than exercising at one intensity level. If you're new to running or exercise, start with the Beginner program. As you progress, slowly increase your time and eventually move to the Intermediate and Advanced workouts. Because this is a general program, you may need to adjust the recommended speeds, intensities, and times to suit your fitness level.

If you have access to a treadmill, focus on the pace guidelines, working at your own intensity level. If you run outdoors and do not have access to any tools to measure your pace, then use the intensity guidelines (rate of perceived exertion) as a guide for how fast or slow to run. (Find a full RPE chart and explanation below the workouts.)

Beginner Interval Running Workout

Intermediate Interval Running Workout

Advanced Interval Running Workout

An Explanation of Using the RPE Method to Measure Intensity
Rate of Perceived Exertion (RPE) may be the most versatile method to measure exercise intensity for all age groups. Using this method is simple, because all you have to do is estimate how hard you feel like you’re exerting yourself during exercise. RPE is a good measure of intensity because it is individualized—it’s based on your current fitness level and overall perception of exercise. The scale ranges from 1 to 10, allowing you to rate how you feel physically and mentally at a given intensity level.

An RPE between 5 and 7 is recommended for most adults. This means that at the height of your workout, you should feel you are working "somewhat hard" to "hard."

Click here to to redeem your SparkPoints

You will earn 3 SparkPoints

Page 1 of 1 Return to main fitness page »

Stay in Touch With SparkPeople

About The Author

Jen Mueller
Jen received her master's degree in health promotion and education from the University of Cincinnati. A mom and avid marathon runner, she is a certified personal trainer, certified health coach and advanced health & fitness specialist. See all of Jen's articles.

View All Comments (35) Leave a Comment ›

Member Comments

COACHMB

I just tried the Advanced and it was really tough. I made it through 30 minutes before I had to walk. Loved it though. It was hard to see the cheat sheet I printed from the site, so I made my own spreadsheet with bigger numbers so I could tell where I was in the sequence. Will definitely try to conquer this again. - 3/26/2013 5:08:01 PM
Report Inappropriate Comment
WAIKATOKAT

I have saved this for much later. I'm just about to complete my 5K jog and I thought I was doing ok at 4mph but after looking at this I am really feeling down. My heartrate is in the 170s at 30 mins of doing 4mph. I can't even imagining doing the beginner workout :( - 10/25/2012 3:03:49 AM
Report Inappropriate Comment
ALEMERSO

I know we aren't supposed to ask questions here, but has anyone figured out the total distance of each of these runs? Thanks! :-) - 10/9/2012 12:00:11 PM
Report Inappropriate Comment
OCLIAO

need to save this for later - 7/5/2012 12:17:07 AM
Report Inappropriate Comment
AEGISHOT

I will definitely do this when am through with the running plan, and after my first 5k. - 4/11/2012 5:06:40 PM
Report Inappropriate Comment
SCATTM20

I started doing the endurance program a few weeks ago and I love it! I used to only run for distance, but running for time seems so much easier for some reason! I'm always looking to switch things up on the treadmill and this looks like a great workout, I'm going to start the intermediate today!!! - 8/24/2011 11:34:54 AM
Report Inappropriate Comment
OCELOT324

I began interval training last week. I had been jogging at a rate of 5 mph for 1 mile so the first time I tried this it was difficult and I stopped after 12 minutes (the amount I had been doing). The second day I was able to stay with the entire program and now I'm hooked! LOVE it!! To those who have a difficult time with it I would say you could knock each mph rate down 1 or 2 depending on your ability and maybe do half of the program. Make it your own...don't give up...I lost 6 pounds this past week doing interval training and South Beach. - 1/8/2011 7:52:28 PM
Report Inappropriate Comment
BRIDE2BE112610

I tried the intermediate workout last night and it was too easy for me. I typically run a 10 min/mile and most of this workout was too much jogging for me. Again, I just finished a marathon last week so I'm in pretty good endurance shape... something like this normally wouldn't be easy for me! I think I'm going to continue to interval train, but design a program that's more challenging. - 5/11/2010 1:24:40 PM
Report Inappropriate Comment
BRIDE2BE112610

I've been training for a marathon for the past 4 months. The marathon is this Sunday (ahhh!) but I know I'm ready. After I give my body some time to heal after the marathon, I'm going to start these workouts on the intermediate level 3-4 times/week. I'll post again once I've started! I've heard GREAT things about interval training and dropping weight/fat fast. - 4/28/2010 1:49:46 PM
Report Inappropriate Comment
GATORBLANQUITA

I love interval training! Thanks for these new ideas!

Just one thing: I think the perceived exertion chart is off. I would switch 8 - "extremely hard" with 9 - "very hard". I would think "extremely hard" is harder than "very hard". I think it's just a typo. :) - 4/27/2010 1:19:02 PM
Report Inappropriate Comment
SMILESRME

I like interval training for the change-up and the challenge. thanks for the great tips and schedule. - 3/16/2010 10:14:36 PM
Report Inappropriate Comment
SOON2BSKINNYGRL

Love this work out. I'm going to start it tomorrow morning first thing! - 10/25/2009 10:27:11 PM
Report Inappropriate Comment
SPARKYLEXIE

I like this workout. I'm gonna implement the beginner into my workout this Sunday. - 10/3/2009 12:33:41 AM
Report Inappropriate Comment
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) - 10/2/2009 4:53:10 AM
Report Inappropriate Comment
LZENDEJAS

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? - 10/2/2009 12:56:25 AM
Report Inappropriate Comment