Interval Running


Running can be an intimidating exercise at times. Long distances can seem unachievable, and many people find it difficult to build up their endurance. However, if you’re struggling to break into a consistent running habit, or even if you just want to spice up your current running routine, interval running may provide some support.

Interval training involves alternating periods of high-intensity activities with periods of low-intensity activities. Interval training is common in many types of workouts, but interval running includes alternating periods of sprinting, jogging, and walking. Including interval running in your routine can be a great way to build endurance and strength.

Three Interval Training Options:

  1. Interval Plan #1: Starting Out
    1. Run for one minute and thirty seconds.
    2. Walk for two minutes.
    3. Repeat six to eight times!
  2. Interval Plan #2: Building Endurance
    1. Run for four minutes.
    2. Walk for one minute.
    3. Repeat four to six times!
  3. Interval Plan #3: Improving Speed
    1. Jog for two minutes.
    2. Sprint for thirty seconds.
    3. Walk for three minutes.
    4. Sprint for one minute.
    5. Repeat this process three times!

By: Maddie Aguilar

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The Social and Health Research Center

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