Interval Running
Choose ONE of the
following two workouts.
Sprint and walk for the times designated. You’ll need a stopwatch and a copy of the times.
If you are running on a track, sprint and walk for a distance that approximately equals the times below.
Distance Time
Sprint :30
Walk 1:30
Sprint :30
Walk 1:30
Sprint :30
Walk 3:00
Sprint :15
Walk 1:00
Sprint :15
Walk 1;00
Sprint :15
Walk 1:00
Sprint :15
Walk 1:00
Sprint :15
Walk 1:00
Sprint :15
Walk 3:00
Sprint :15
Walk :45
Sprint :15
Walk :45
Sprint :15
Walk :45
Sprint :15
Walk :45
Sprint :15
Walk :45
Sprint :15
TOTAL TIME=25 minutes!!
Sprint/Jog workout for
Treadmill
|
Minutes |
Phase |
Run |
Time |
|
2 |
Warm-up |
5 mph |
2 |
|
2 |
Start |
5.8 mph |
4 |
|
1 |
Sprint |
6.5 mph |
5 |
|
2 |
Recovery |
5.5 mph |
7 |
|
1 |
Sprint |
6.8 mph |
8 |
|
2 |
Recovery |
5.5 mph |
10 |
|
1 |
Sprint |
7 mph |
11 |
|
2 |
Recovery |
6 mph |
13 |
|
1 |
Sprint |
7.5 mph |
14 |
|
2 |
Recovery |
5.5 mph |
16 |
|
1 |
Sprint |
8 mph |
17 |
|
2 |
Recovery |
6.5 mph |
19 |
|
1 |
Sprint |
8.5 mph |
20 |
|
2 |
Recovery |
6.5 mph |
22 |
|
2 |
Hill |
6.5 mph (2% incline) |
24 |
|
1 |
Recovery |
6.5 mph (0.5% incline) |
25 |
|
2 |
Hill |
6.5 mph (4% incline) |
27 |
|
1 |
Recovery |
6.5 mph (0.5% incline) |
28 |
|
2 |
Cool-down |
5 mph |
30 |