Monthly Archives: March 2014

Interval workout for beginners

Interval workouts are great for getting your body comfortable with going faster.  They can also get your heart rate up and burn a few extra calories!  This workout uses a 400 meter (.25 mile) track.  If your community has a track, 400 meters is one lap and 200 meters is half a lap.  If you are using a treadmill, 400 meters is .25 miles and 200 meters is aproximately .13 miles.

All of the faster intervals should be done at a moderate but controled effort (think breathing in the middle of a sentence, not after every word).  If you are a run/walker, you can walk the recovery intervals, and if you are a walker, pick up the pace by taking smaller but faster steps for the moderate effort intervals.

Now, get out there and attack that track!

Interval Workout

Half mile warm-up

200 meters (moderate effort)
200 meters (recover)

400 meters (moderate effort)
400 meters (recover)

200 meters (moderate effort)
200 meters (recover)

Half Mile Cool Down


*As always, I am not a coach, these are workouts that I sometimes do in my training; and you should check with a doctor before starting any exercise program.

The Half Marathon Training Continues

The Oak Barrel Half Marathon is only two weeks away and I am getting both excited and nervous.  My training didn’t go as well as I had hoped last week.  Rewind to two weeks ago.  I had just finished the Tom King Classic and had a cut back week on the training schedule…but it was spring break and the weather was georgous…so I logged 24 miles.  Whomp, whomp, whomp.  Can we say overtraining?  You would think I would have learned my lesson by now.  Needless to say, this past week my body has hated me.  I have felt tired, run down, and my legs feel like they weigh 200 pounds each.  After a good face palm, I took a few days off and took it easy on the days I did run.  I even took it easy (to the tune of a 14 minute mile) at the Special Kids 15K, but still had a good time running with a few friends. You could not have asked for better weather (cloudy and around 50 degrees) and we all got the same medal in the end anyway…right?

special kids 2014

This Week’s Training

The Countdown: 211.5 down, 1,802.5 to go

Monday – Rest
Tuesday – 1.5 mile walk
Wednesday – 3 miles
Thursday – 3 miles (hill repeats)
Friday – Rest
Saturday – Special Kids 15k
Sunday – 4 mile hike