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Running Workouts with Interval Training
Training Programs for Beginner, Intermediate, and Advanced Runners
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Consider calling it a challenge
rather than calling it a crisis.
- Mary Anne Radmacher
Good article! Sounds like a good routine!
Or you could just do something sensible and not so regimented. My intervals involve sprinting as hard for as long as I can without my heart exploding, which means something under 10 seconds. Then I walk until my heart rate is down again, Then I jog for a bit before my next sprint.
This has worked way better for me than staring at my watch and keeping everything to X amount of seconds. We should be listening to our bodies more than we are the stopwatches.
Even without clocking it you'll notice improvement over time.
I agree that the beginner program looks too difficult. Maybe my thinking there is influenced by my shorter stride length, or by the fact that I'm truly a beginner. I just started a walking program and have been adding my own intervals. I used to be a runner and it took me quite a bit of training before I could run thirty full minutes averaging over 5 MPH. I would recommend taking the spirit of this post and adapting it to speeds that work for your current fitness level.
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?
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.......
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?
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