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Running Workouts with Interval Training

Training Programs for Beginner, Intermediate, and Advanced Runners

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Intermediate sounds really doable and advanced sounds like quite a push. I'll have to try one and then the other. Can't wait to push myself with this! Report
Sounds very worthwhile. Thanks Report
Thanks for sharing these workouts. At the start of this month I began a run/walk interval training program that appears to share some similarities with these workouts and have enjoyed them. I appreciate having additional workout options available.

Thanks again! Report
SMORAN0505
I am 60 years old. . This scares me a little, i will try this at the gym tonight. I did 60 minutes on the elliptical last night. Report
--LENA--
oh boy... i'm a beginner and i trained to jog on the treadmill 30 minutes at 3,37 mph. this is a really big step for me... this beginners training programm is way too hard for me! Report
I've been running for about a month and this is a good one. I was able to complete it (though it was somewhat challenging) all the way through without stopping. I don't do it every time, but I try to do it at least once a week. Report
Wow! Even the beginner program seems way too fast for me to run. There is no way my RPE would be that low at the recommended pace. Report
What would be a good substitute for the numbers for really short people whose little legs can't possibly go 6.7? Report
Helpful to see the intervals broken down. I am going to try something close to but not quite intermediate next week.

One thing I'm confused by is the apparent distinction between jogging (up to and including 6.2 mph) and running (6.5 mph and up). Does this distinction actually exist? Believe me, when I'm going 5.5 mph, I'm running, and to me, 6.2 is a sprint! Personally, I think we're all runners, no matter how fast or how slow we go. Report
Pushing myself i finished the beginner workout today. It was great!..cant wait to work my way up to intermediate. Report
I enjoy running and this may be the challenge i was looking for. Thank you SP.. ! Report
I just tried the Advanced and it was really tough. I made it through 30 minutes before I had to walk. Loved it though. It was hard to see the cheat sheet I printed from the site, so I made my own spreadsheet with bigger numbers so I could tell where I was in the sequence. Will definitely try to conquer this again. Report
I have saved this for much later. I'm just about to complete my 5K jog and I thought I was doing ok at 4mph but after looking at this I am really feeling down. My heartrate is in the 170s at 30 mins of doing 4mph. I can't even imagining doing the beginner workout :( Report
ALEMERSO
I know we aren't supposed to ask questions here, but has anyone figured out the total distance of each of these runs? Thanks! :-) Report
need to save this for later Report

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