Intervals For Everyone!


This post is for:
– people who want to get faster (at any distance)
– people who want to get fitter
– people who want to improve their endurance
– people who want to lose weight

This post is not for:
– people who want to get slower
– people who want to gain weight
– people who want to decrease their endurance

This post is about intervals! Now, I like to keep my intervals interesting. To do that, I keep them short and sweet. Specifically, I like to do one minute on and one minute off. Since they’re so short, you want to run them pretty hard. I usually do them at an all-out mile pace.

For example, right now I can run a mile in about 5:00. That means that in the one-minute “on” interval, I should be able to cover about 320m. I then do the “off” interval at a very slow jog.

Here’s another example. Suppose your all-out mile is 8:00. That means you should cover about 200m in your “on” interval. Again, you would do the “off” interval at a very slow jog.

This is a great workout to do during the winter too! Why? It’s hard to run a good tempo workout or progression run in the winter because the roads and sidewalks aren’t clear. However, this interval workout is easy to do because you only need a quarter-mile stretch of clear pavement. Not only that, you can do it on a treadmill too! In fact, I think it is one of the very best ways to take advantage of a treadmill.

Another reason this is a great workout is it really is made for everyone. Not only do you control the speed of the workout, you control the number of repetitions too. Early in the year, I’ll do ten reps. By the peak of my training (in summer or fall), I’ll do twenty-five or more!

Finally, to finish off my sales pitch, I will add that these intervals will make your workout fly by. No matter how many you do – 10, 15, 20 or more – you will look at your watch and be amazed at how quickly the time went.

I know some people might be skeptical. This sounds more like a workout for a middle distance runner or someone training for a 5k. While this workout is helpful for those events, it is useful for people training for marathons (and beyond). It will make you faster. It will improve your endurance. It will burn calories faster. It will make you feel better about yourself.

As Emil Zátopek said, “Why should I practice running slow? I already know how to run slow. I want to learn to run fast.”

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