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
Running Workouts with Interval Training
Training Programs for Beginner, Intermediate, and Advanced Runners
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