How to Begin a 30-minute Interval Running Program

Do you want to challenge yourself to a manageable and effective running workout? Running, even at an easy pace, is an excellent way to get in shape and stay in shape. This interval program is great for beginners who want to run but don't know how to get started. It is also great for short-distance runners stuck in a rut and need something new to challenge them. Interval training begins with a low intensity warm-up then alternates between high intensity bursts and low intensity recovery periods.

Difficulty: Easy

Instructions

Things You'll Need:

• Well fitting running shoes and comfortable exercise clothes. Having a heart rate monitor is an excellent addition to any exercise program but it isn't required.

1. Begin by walking at a regular pace for 2 minutes.

2. Increase your pace for 2 more minutes. This pace should cause your heart rate to increase slightly as well as your breathing rate.

3. Increase your pace for 1 more minute and begin to mentally prepare for a 1 minute jog.

4. Jog at a comfortable pace for 1 minute then slow down to a fast pace walk for 1 minute. Repeat this three times. At the end of the final recovery period, you should be finishing minute 11:00.

5. As minute 12:00 begins, return to a comfortable jog for 1:30 and recover for 1 minute. Repeat this one more time. At the end of this segment you should be finishing minute 16:00. (Way to GO!! You're over half-way there!!)

6. As minute 16:00 begins, return to a comfortable jog for 2:00 and recover for 2:00. Repeat this two more times and then use the remaining two minutes for a cool-down.

7. Finish your interval workout with a light stretch of your calves, hamstrings, quadriceps, glutes, and low back.

8. As your endurance improves you can lengthen your interval periods or increase your distance.

Tips & Warnings

• Using a Heart Rate monitor is a great addition to your workouts. You can keep track of how high your heart rate gets and how quickly it lowers during the recovery periods of your workout. The faster your heart rate lowers, the more conditioned your heart is becoming.
• Proper fitting shoes will make your workout more comfortable and effective thus decreasing the chances of creating muscular imbalances.
• Do your homework on good running posture, keep your gaze at the horizon, and breathe.
• Consult your doctor or physician before beginning any exercise program.

[jseven]

on 1/25/2009 This is good, a progressive way to build up to your goal 5*

[ScarlettOHairy]

on 1/15/2009 Good way to begin a running routine.

[sunshine11219]

on 1/13/2009 great running tips

[MyJB]

on 1/13/2009 Good article. It would be easy to follow the steps as you've written them. Thanks.

[KnockOut]

on 1/13/2009 this article is so easy to follow, especially for those of us who are trying to get into the 'step' of running..