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Interval Running Programs for All

January 31, 2013

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Looking for a running interval program or workout to try?  Here are a few great options that you can easily adapt to fit your needs!  These 1-2 minute bursts may be just what you need to get yourself through a treadmill session!

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Starter Program

5 -minute Warm Up
     2-minute fast walk
     2-minute jog (increase by at least 1 mph)
     1-minute run (increase by at least .5 mph)
     Repeat 3 times 
5-minute cool-down and stretch

  To make this workout longer, add as many 5-minute intervals as you’d like!

Ex. of Workout Pacing

Warm up – 3.0mph

Fast Walk – 3.5mph

Jog – 4.5mph

Run – 5.0 mph

Intermediate Program

5 -minute Warm Up
     30 – second fast walk
     1-minute sprint (increase by at least 2 mph)
     2-minute jog (decrease by at least 1 mph)
     Repeat 6 times 
5-minute cool-down and stretch

To make this longer, add more intervals!

Ex. of Workout Pacing

Warm up – 4 mph

Fast Walk – 4.2 mph

Sprint – 6.2mph

Run – 5.2 mph

Advanced Program

5-minute Warm-up
    1-minute sprint

    1-minute jog

    1 – minute run

    2-minute sprint

    1-minute jog

    2-minute sprint

    1-minute jog

   2-minute sprint

   1-minute jog

   1-minute sprint

5-minute cool-down and stretch

To make this longer, add more intervals!

Ex. of Workout Pacing

Warm up – 5 mph

Jog – 5 mph

Sprint -7.5 mph

Run – 6.8 mph

Another great interval workout site

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