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
