Most Effective Workouts:

Popular Workouts:

Interval Training

(5 Votes)

Interval training is great for gaining speed and endurance. It is a very intense workout that will get you into great shape. Below are charts for different types of interval workouts. There are workouts for beginners (easier workouts with less distance), intermediates (moderate workouts with middle distances), and for those of us who are in great shape already (harder workouts with longer distances). The bar at the bottom of each chart indicates which workouts are geared towards speed, and those that are geared towards endurance.

Interval workouts are meant to be done on the track. 400 meters is a full lap, and 4 laps around the track is a mile. Each table is a seperate workout. The left hand column in each table is the distance to be run, while the right hand column explains how fast (or slow) to run it. The percentages mean how fast you should run compared with a full sprint (so 50% means run about half as fast as you would be running at a full sprint).

Keep in mind that these workouts are completley flexible, so if you want to do them faster or slower, go ahead. Once you begin running interval workouts, you will get a feel for what is best for you.

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Nick	\|2009-01-23 20:45:56

hello,
i was wondering do you have a break in between the runs or do say the
400 then the 200 straight away?

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Administrator

|2009-01-28 22:09:23

No break in between, it should be a constant workout. The 200 should be a slow
jog though, becuase this gives your body a chance to partially recover.

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