Have you ever tried to run a 5k? For beginning runners, cyclists, or any treadmill workout, you can incorporate an interval workout into your weekly routine.
An interval is a sustained amount of time that you work at a higher than normal level. So, if you normally run a 10 minute mile, an interval of a half mile running at a 8 minute mile can drastically improve your running. If you have a goal time of 24 minutes for a 5k, then you should work up to running 6 half mile intervals at a 8 minute per mile pace. So a half mile should take you 4 minutes to run. In between intervals, you should walk, jog and stretch to bring your heart rate back down to a talking level. A good test would be to run hard for 4 minutes- you should not be able to carry on a conversation if you are working hard enough. In between, let you heart rate come down so that you can talk again, stretch, jog, or walk for 2-4 minutes and then complete your next interval.
Interval training is imperative to improve your cardiovascular fitness. Intervals can be done on the treadmill as well. Just crank up your speed to a level that you can maintain for four minutes and dig in and GO FOR IT. It might be helpful to have some really good Rock N’ Roll on your IPOD if you’re working out on the treadmill.
Intervals can and should be performed weekly to improve speed and endurance as well as burning TONS of calories!
3 responses so far ↓
1 2rma // Oct 1, 2007 at 4:46 am
Love intervals. Ran a lot of interval workouts in high school and college cross country workouts. Thank you for providing helpful tips. Looking to work more on speed.
2 www.treadmillsforyou.info » The importance of interval training. // Oct 15, 2007 at 4:01 pm
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