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!