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Running Workouts with Interval Training

Training Programs for Beginner, Intermediate, and Advanced Runners

47 Comments



  • Aaaa! Disregard my previous comment, I was obviously reading the chart wrong!!! (Blushing!) - 3/4/2009 3:46:48 PM
  • I think the speeds listed might have been a typo in the article? If you take a look at the intensity levels, they don't match up with the speeds. Still interval training is awesome and really helps me get the most out of my runs!!! - 3/4/2009 3:45:22 PM
  • I agree that the beginner workout seems too intense. For me 4.5 MPH is a jog. I think beginners should start with a walk 3.5 - 4.0 and then move on to a low intensity jog 4.5 - 5.5. - 3/4/2009 1:27:56 PM
  • ELVISSIGHTINGS
    I agree, "beginner" isn't exactly beginner. For a real "beginner" approach, look for Coach Jen's "You Can Do A Mile Without Stopping" page... which amounts to intervals of walk/jog. Once you can actually run your mile or two without stopping, THEN come back for the interval training shown here! - 3/4/2009 11:54:14 AM
  • I am sorry, but that beginner level is not beginner. Beginner should apply to anyone, and I see it didn't apply to one person who left a comment and it doesn't apply to me. I am 49 and I used to be a runner. I am overweight but I am not that out of fitness shape. I could not do this at all as a beginner. I had my 20 year old son, who is very fit, try it and he was huffing and puffing. I think it could even be dangerous to some. - 3/4/2009 9:04:47 AM
  • I am trying to slowly get back into running and this is exactly what I needed! I printed out the beginner chart, laminated it and take it with me to the gym!! - 1/20/2009 11:07:18 AM
  • I am doing a marathon training program and they emphasis interval running once a week! This was a great chart to follow - thank you! It really builds up your heart rate tolerance and you don't get so bored like running at a steady pace. I also hear it is a better work-out than a steady pace. Definitly will use this on my interval days! - 1/19/2009 12:30:28 PM
  • BANANIE41
    I did the beginner one last night and it was good to be able to follow this, the time went fast and I didn't think so much about the jogging...it was like I got done and thought, hey I just jogged for a steady 17 minutes! - 12/16/2008 5:18:05 PM
  • Thank you i hope this helps me and everyone else who wants to build their running endurance! *thumbs up! :) - 11/22/2008 11:58:20 PM
  • Thank you i hope this helps me and everyone else who wants to build their running endurance! *thumbs up! :) - 11/22/2008 11:57:55 PM
  • Thank you i hope this helps me and everyone else who wants to build their running endurance! *thumbs up! :) - 11/22/2008 5:31:50 PM
  • Thank you i hope this helps me and everyone else who wants to build their running endurance! *thumbs up! :) - 11/22/2008 5:16:21 PM
  • ALLEY11
    I wish there was a level below beginner! I walk on my treadmill EVERY day, but have only worked up to 3 miles an hour for 30 minutes. I can't even imagine being able to RUN 5.8! - 11/22/2008 11:44:54 AM
  • RLUCIANAT
    These intervals really helped me increase my fitness level. I've gotten off track a bit after a difficult summer, but I plan on starting them again and getting back up to my former level! - 9/14/2008 5:03:40 PM
  • Covert Bailey is in PBS-TV special on "Fit or Fat" talks about doing "Wind Sprints" with recovery time. So, this article is very helpful. - 8/3/2008 12:31:55 AM

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