Interval Training for Runners
Rapid fat loss, no injury, less time consuming. Find out the secrets
Level: Beginner
Total time taken: 11mins 30 secs / 3 times per week
How to perform the running intervals
1. Start by warming up with an easy jog for 5 minutes
2. Now sprint hard for 30 seconds, lift your knees up high, pump your arms and push off hard with your toes
3. Return back to a very gentle jog for 2 minutes but do not stop, this is very important!
4. Now sprint again as fast as you can for a further 30 seconds
5. Return back to a very gentle jog for 2 minutes
6. Sprint again for the the final time, last push for 30 seconds
7. Finally return back to your 2 minute jog for 2 minutes as a cool down
Very important notes on sprint intervals
Interval training only works if you really push yourself. It is important that when you are sprinting your go as fast as you possibly can, it is no good just speeding up a bit. The last 10-15 seconds of sprinting are going to be hard but you must hold on in there and keep pushing yourself to the very end of the 30 seconds. Remember, you will be desperate to stop following the sprint but you MUST resist and keep a very gentle jog going it doesn't matter how fast the jog is just DON'T STOP!
Once this starts to get easy, what next?
You will be amazed at how quickly you get good at these intervals. The next progression is to increase the amount of sprints that you do, at the moment you are completing 3, gradually increase these up to 8. Once you reach 8 then start to reduce the amount of time you perform the gentle jog for, try going from 2 minutes down to 1 minute. Still finding this easy? then progress to sprinting up a hill for 30 second intervals.
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intervals for swimmers, intervals for runners, interval training for rowers
