INTERVAL RUNNING PROGRAM

Try to run the designated distance in the time listed. Run the ENTIRE distance designated, even if it takes you less time or more time than the time listed below.

Key to distances:

110 meters = ¼ of a lap around the track

220 meters = ½ of a lap around the track

440 meters = 1 lap around the track

600 meters = 1 ½ laps around the track

880 meters = 2 laps around the track

Level 1 – Low to Moderate Intensity

Distance Beginner Time Intermediate Time Advanced Time

Run 1 mile 7:30 7:00 6:30

Rest 7:30 7:00 6:30

Run 1 mile 7:30 7:00 6:30

Level 2 – Moderate Intensity

Distance Beginner Time Intermediate Time Advanced Time

Run 1 mile 7:30 7:00 6:30

Rest 7:30 7:00 6:30

Run 600 meters 2:30 7:00 6:30

Rest 5:00 4:40 4:20

Run 600 meters 2:30 7:00 6:30

Rest 5:00 4:40 4:20

Run 600 meters 2:30 7:00 6:30

Level 3 – Moderate to Moderately High Intensity

Distance Beginner Time Intermediate Time Advanced Time

Run 880 meters 3:00 2:50 2:40

Rest 3:00 2:50 2:40

Run 440 meters 1:30 1:20 1:15

Rest 3:00 2:40 2:30

Run 440 meters 1:30 1:20 1:15

Rest 3:00 2:40 2:30

Run 220 meters :35 :30 :28

Rest 1:45 1:30 1:24

Run 220 meters :35 :30 :28

Rest 1:45 1:30 1:24

Run 220 meters :35 :30 :28

Level 4 – Moderately High Intensity

Distance Beginner Time Intermediate Time Advanced Time

Run 440 meters 1:30 1:20 1:15

Rest 3:00 2:40 2:30

Run 440 meters 1:30 1:20 1:15

Rest 3:00 2:40 2:30

Run 220 meters :35 :30 :28

Rest 1:45 1:30 1:24

Run 220 meters :35 :30 :28

Rest 1:45 1:30 1:24

Run 220 meters :35 :30 :28

Rest 1:45 1:30 1:24

Run 220 meters :35 :30 :28

Level 5 – High Intensity

Distance Beginner Time Intermediate Time Advanced Time

Run 440 meters 1:25 1:15 1:10

Rest 2:00 2:00 2:00

Run 220 meters :35 :30 :28

Rest 1:45 1:30 1:24

Run 220 meters :35 :30 :28

Rest 3:00 3:00 3:00

Run 110 meters :17 :15 :13

Rest :51 :45 :39

Run 110 meters :17 :15 :13

Rest :51 :45 :39

Run 110 meters :17 :15 :13

Rest :51 :45 :39

Run 110 meters :17 :15 :13

Rest :51 :45 :39

Run 110 meters :17 :15 :13

Rest :51 :45 :39

Run 110 meters :17 :15 :13

Rest 3:00 3:00 3:00

Run 80 meters :13 :11 :10

Rest :39 :33 :30

Run 80 meters :13 :11 :10

Rest :39 :33 :30

Run 80 meters :13 :11 :10

Rest :39 :33 :30

Run 80 meters :13 :11 :10

Rest :39 :33 :30

Run 80 meters :13 :11 :10

Rest :39 :33 :30

Run 80 meters :13 :11 :10

Level 6 – High to Very High Intensity

Distance Beginner Time Intermediate Time Advanced Time

Run 440 meters 1:25 1:15 1:10

Rest 2:00 2:00 2:00

Run 220 meters :35 :30 :28

Rest 1:45 1:30 1:24

Run 220 meters :35 :30 :28

Rest 1:45 1:30 1:24

Run 220 meters :35 :30 :28

Rest 3:00 3:00 3:00

Run 80 meters :13 :11 :10

Rest :39 :33 :30

Run 80 meters :13 :11 :10

Rest :39 :33 :30

Run 80 meters :13 :11 :10

Rest :39 :33 :30

Run 80 meters :13 :11 :10

Rest :39 :33 :30

Run 80 meters :13 :11 :10

Rest :39 :33 :30

Run 80 meters :13 :11 :10

Rest :39 :33 :30

Run 80 meters :13 :11 :10

Rest :39 :33 :30

Run 80 meters :13 :11 :10

Rest 3:00 3:00 3:00

Run 60 meters :09 :08 :08

Rest :27 :24 :24

Run 60 meters :09 :08 :08

Rest :27 :24 :24

Run 60 meters :09 :08 :08

Rest :27 :24 :24

Run 60 meters :09 :08 :08

Rest :27 :24 :24

Run 60 meters :09 :08 :08

Rest :27 :24 :24

Run 60 meters :09 :08 :08

Level 7 – Very High Intensity

Distance Beginner Time Intermediate Time Advanced Time

Run 220 meters :35 :30 :28

Rest 2:00 2:00 2:00

Run 110 meters :17 :15 :13

Rest :51 :45 :39

Run 110 meters :17 :15 :13

Rest :51 :45 :39

Run 110 meters :17 :15 :13

Rest :51 :45 :39

Run 110 meters :17 :15 :13

Rest :51 :45 :39

Run 110 meters :17 :15 :13

Rest :51 :45 :39

Run 110 meters :17 :15 :13

Rest :51 :45 :39

Run 110 meters :17 :15 :13

Rest :51 :45 :39

Run 110 meters :17 :15 :13

Rest 3:00 3:00 3:00

Run 60 meters :09 :08 :08

Rest :27 :24 :24

Run 60 meters :09 :08 :08

Rest :27 :24 :24

Run 60 meters :09 :08 :08

Rest :27 :24 :24

Run 60 meters :09 :08 :08

Rest :27 :24 :24

Run 60 meters :09 :08 :08

Rest :27 :24 :24

Run 60 meters :09 :08 :08

Rest 2:00 2:00 2:00

Run 40 meters :07 :06 :06

Rest :21 :18 :18

Run 40 meters :07 :06 :06

Rest :21 :18 :18

Run 40 meters :07 :06 :06

Rest :21 :18 :18

Run 40 meters :07 :06 :06

Rest :21 :18 :18

Run 40 meters :07 :06 :06

Rest :21 :18 :18

Run 40 meters :07 :06 :06

Rest 2:00 2:00 2:00

Run 20 meters :05 :04 :04

Rest :15 :12 :12

Run 20 meters :05 :04 :04

Rest :15 :12 :12

Run 20 meters :05 :04 :04

Rest :15 :12 :12

Run 20 meters :05 :04 :04

Rest :15 :12 :12

Run 20 meters :05 :04 :04

Rest :15 :12 :12

Run 20 meters :05 :04 :04

Rest 1:30 1:30 1:30

Run 10 meters :03 :02 :02

Rest No Res No Rest No Rest

Run 10 meters :03 :02 :02

Rest No Rest No Rest No Rest

Run 10 meters :03 :02 :02

Rest No Rest No Rest No Rest

Run 10 meters :03 :02 :02

Rest No Rest No Rest No Rest

Run 10 meters :03 :02 :02

Rest No Rest No Rest No Rest

Run 10 meters :03 :02 :02