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!!!
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 11:54:14 AM
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!
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.
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!
12/16/2008 5:18:05 PM
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!
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