Thursday, March 3, 2011

Interval Training

Interval Training
It involves alternating between two different paces (either jogging and walking, or running fast, and jogging/walking)

Interval training is a great way to change up your work out plan, to learn how to run for longer distances/times, or get an effective workout in a relatively short amount of time.  

Doing 30 minutes of interval training (walking and running, or fast paced running and jogging) will burn more calories (up to 400!) that maintaining the same pace for the entire work out.

The March Issue of Women's Health has 3 different interval programs in it to do on a flat road, a treadmill, or a track

Quickies
Speed up to a hard but sustainable effort (you should be breathing heavily) for 15 seconds.
Then  Jog or walk to recover for 60 seconds.
Repeat six times
Over 8 weeks try to build up to 10-12 times

Short Repeats
Speed up to a hard but sustainable effort for 30 seconds.
Jog or walk to recover for 60 seconds
Repeat 4 times
Over 8 weeks, build up to 10-12 intervals

Long Repeats
Run a quarter of a mile at a hard but sustainable pace
Recover by jogging or walking for two minutes
Repeat 4 times
Build up to 8 times
Eventually run hard for half a mile, and recover for two minutes.


Try adding one of these 3 programs to your work out regime Once a week
Let me know how it goes!


2 comments:

Amie said...

Great suggestions! Will be adding this to my running routine 1-2 times a week!

Thanks for sharing!!

Whats Up Janice said...

I tried a new interval training podcast that i downloaded of itunesa and the speed stayed the same but the incline changed - anywhere from 3% to 12%, and that was a challenge! i could really feel the difference. thanks for the info

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