If you’re trying to lose weight, increase your athletic performance, or simply challenge yourself with something new than interval training is your answer. Not only will you burn more calories than your regular treadmill workout, you will increase your muscle strength, and constantly challenge yourself by shocking your muscles. Before you begin the interval running program we recommend trying our 5k running plan, this way you are physically prepared for this challenge.
What is interval training?
Interval training is the repititions or set of high speed/intensity workouts, followed by slower activity or short rest, . An example of track interval training is running at full speed near-maximum exertion sprint for 400 meters, than joggin the next 400 meters as a cool down. Interval training can be done with any physical activity including weight lifting, walking, running, biking, and more. *If you’d like more information on other interval training programs feel free to leave a comment below and we’ll meet your request.
Pre Running Terms and Suggestions
Before you begin the interval running workouts we highly suggest you warm up for 5-10 minutes, and properly stretch to prevent injuries. A common term used in our treadmill interval running program is (MHR), which stands for maximum heart rate. You heart rate is a measure of the number of heart beats per minute (bpm), and MHR is pushing your heart rate near exhaustion. We suggest purchasing a heart rate monitor to closely track your progress and intensity levels. Also, incline refers to extra resistance placed by changing the incline levels of the treadmill.
Beginner’s Interval Running Program
- Run 1
1 minute of walking at 35% of MHR
30 seconds of running at 70%% of MHR
Alternate for a total 15 minutes
- Run 2
Adjust the incline to 1.
1 minute of walking at 35% of MHR
30 second of running at 70% of MHR
Alternate for a total 25 minutes
- Run 3
1 minute of jogging at 50% of MHR
1 minute of running at 70% of MHR
Alternate for a total 15 minutes
- Run 4
1 minute of jogging at 50% of MHR
1 minute of running at 70% of MHR
Alternate for a total 25 minutes
Intermediate / Advance Interval Running Program
- Run 1
1 minute of jogging at 50% of MHR
30 seconds of sprinting at 95% of MHR
Alternate for a total 25 minutes
- Run 2
Adjust the incline to 2.
Run 1 minute at 55% of MHR
Run 1 minute at 85% of MHR
Alternate for a total 30 minutes
- Run 3
Run 1.5 minutes at 60% of MHR
Run 1 minute at 90% of MHR
Alternate for a total 40 minutes
- Run 4
Jog 1 minute at 55% of MHR
Sprint 1 minute at 90% of MHR
Alternate for a total 30 minutes
We hope you enjoyed our interval running programs for the treadmill. Be sure to check back for interval training tips for the track, and also interval walking programs for beginners.
May 15th, 2009 at 12:38 pm
Interval training provides runners a real advantage. The increase of speed within the intervals makes each runner to run through their comfort zone. It allows each runner to get used to adversity and become a stronger runner.
May 15th, 2009 at 12:55 pm
I agree with you completely. I started experimenting with interval running programs last year, and I can definitely see the difference in weight loss, as well as increases to my metabolism and muscle strength.