Running Workouts with Interval Training

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 one to 10, allowing you to rate how you feel physically and mentally at a given intensity level.

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

Great info Report
Some great tips to consider! Report
Still wonder! Report
Sounds easy enough!
Thanks for sharing Report
Thank you for sharing. Report
I like this - but have no way of know if I am running or walking at the pace you suggest... Report
Good need-to-know information, thanks! Report

I believe this is called fartlek (Sweadish) or pick-ups in English. I was using it to train runners about 20 years ago. Report
Nice article. I am just not sure how to tell how fast I am running. Report
Great article! Report
Great article! Report
I do something very similar to this workout. 5.5 to a 6.6 to a 4.4 incline of 5%. Report
This would be great for someone who is a runner. A beginner would not likely run 22 minutes - at any speed. Report


About The Author

Jen Mueller
Jen Mueller
Jen received her master's degree in health promotion and education from the University of Cincinnati. A mom and avid runner, she is an ACE-certified personal trainer, health coach and medical exercise specialist, with additional certifications in behavior change, functional training and senior fitness. She is also a RRCA-certified running coach. See all of Jen's articles.