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jgl
Love my little boys!!!
Member since 8/07 7060 total posts
Name:
g
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Interval running (treadmill) help
Can you share what you do?
I need to change up my running from basically one-2 speeds in 25-30 min run. I'm hoping this helps me drop some more weight.
Today I ran at 5.0 mph every 3 min I went up to 5.5 or 6 mph for 1 minute then back down to 5.0 mph. I did this for 25 minutes. I definetly felt the difference (sweat dripping) but im not sure that was really "interval" running.
How should I be doing it?
TIA
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Posted 3/22/11 6:49 PM  |
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drpepper318
MIR MIR MIR!
Member since 6/07 8274 total posts
Name:
me
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Re: Interval running (treadmill) help
What you did is good I think.
I like to warm up at a comfortable pace, then alternate between harder & easier paces throughout the workout, then cool down at a comfortable pace.
For example I might do something like this....
Warm up on 6.0 for 5 min.
Run on 6.3 for 3 min.
Run on 7.0 for 2 min.
Run on 6.0 for 3 min.
Run on 7.5 for 1 min.
RUn on 6.0 for 3 min.
Run on 7.7 for 1 min.
Run on 5.5 for 3 min.
Run on 8.0 for 1 min.
Walk on 4.0 for 3 min.
Run on 7.0 for 3 min.
Run on 6.2 for 3 min.
Run on 7.5 for 1 min.
Run on 6.0 for 3 min.
Run on 7.7 for 1 min.
Run on 5.8 for 3 min.
Run on 8.0 for 1 min.
Walk on 4.0 for 3 min.
Run on 6.3 for 3 min.
Cool down on 6.0 for 5 min.
I have no idea if this is really "interval" training as it's supposed to be done though but I find it to be a good workout & helps with my endurance.
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| Posted 3/22/11 8:23 PM |
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runlikethewind
Love my babies!
Member since 12/06 2941 total posts
Name:
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Re: Interval running (treadmill) help
You could start out with 400m (1/4 mile) repeats:
Warm-up for 5-10 minutes
Run 1/4 mile at a harder pace
Run 1/4 mile easy/slow
Run 1/4 mile at a harder pace
Run 1/4 easy/slow
Repeat a few times, then cooldown.
Do whatever paces suit your level.
Once you're comfortable with that, you could do the same with 1/2 mile (800m) repeats at a harder pace with 1/4 mile easy in between.
Message edited 3/22/2011 8:36:50 PM.
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| Posted 3/22/11 8:35 PM |
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jgl
Love my little boys!!!
Member since 8/07 7060 total posts
Name:
g
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Re: Interval running (treadmill) help
thank you so much for the info!
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| Posted 3/23/11 11:22 AM |
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maybebaby
LIF Adult
Member since 11/05 6870 total posts
Name:
Maureen
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Re: Interval running (treadmill) help
I just started last week..
I warm up for 5 minutes with a slow jog (5.5). I then do 45 seconds running at 8.5 and then a minute and a half back to slow jog.
I alternate this about 8-10 times depending on how i feel, then i cool down by slow jogging for 5 minutes.
Don't see results or notice them yet but maybe this week?!
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| Posted 3/23/11 11:56 AM |
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ThePs1023
LIF Toddler
Member since 8/10 377 total posts
Name:
Rachel
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Re: Interval running (treadmill) help
Posted by runlikethewind
Warm-up for 5-10 minutes
Run 1/4 mile at a harder pace
Run 1/4 mile easy/slow
Run 1/4 mile at a harder pace
Run 1/4 easy/slow
Repeat a few times, then cooldown.
I do this as well
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| Posted 3/23/11 11:24 PM |
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julz33
i run for bacon
Member since 5/05 20584 total posts
Name:
julz
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Re: Interval running (treadmill) help
Posted by ThePs1023
Posted by runlikethewind
Warm-up for 5-10 minutes
Run 1/4 mile at a harder pace
Run 1/4 mile easy/slow
Run 1/4 mile at a harder pace
Run 1/4 easy/slow
Repeat a few times, then cooldown.
I do this as well
This, I do outside. But I hate waiting for distances on the treadmill so I go by time.
ex:
Warm-up for 5-10 minutes
Run 1 minute at a harder pace (8-9 mph)
Run 1 minute easy/slow (4-5 mph)
Run 1 minute at a harder pace (8-9 mph)
Run 1 minute easy/slow (4-5 mph)
Repeat 12-16 minutes, then cooldown.
I prefer the more dramatic changes in intensity.
You can do 30 sec intervals for the hard and 1 min intervals for the easy until you build up endurance.
I also do a fun hill/speed workout thats programmed on my treadmill.
Starts out very fast/low incline. As incline goes up, speed goes down... so you go up to incline 10 and a low sped, then back to high speed/low incline. I think the increments to 1 unit of incline for 1/2 unit speed. about 2 mins each.
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| Posted 3/24/11 9:47 AM |
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Erica
LIF Adult
Member since 5/05 11767 total posts
Name:
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Re: Interval running (treadmill) help
I think what you are doing is fine, but with true interval training you do not want to recover completely. Your rest time should be half or less of the time of your speed interval. I do it on a track, so I just rest over half the distance (or less if I'm doing 1200 or mile repeats - I will only rest for 400m)
It's something to work up to.
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| Posted 3/24/11 11:48 AM |
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