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)
Repeat

400 meters (moderate effort)
400 meters (recover)
Repeat

200 meters (moderate effort)
200 meters (recover)
Repeat

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.

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