Interval Running (And Biking)
Today I did pyramid interval running for 30 minutes on the treadmill and the following strength workout (my own cocktail of exercises):
20 calf raise bridges, 20 standing side leg lifts per leg, 20 fire hydrants per side, 20 lying inner leg lifts per side, 20 pac man crunches (8 lb), 20 Barre rainbow crunches per side (5 lb), 30 sec elbow plank, 20 reverse crunches, progressive sets of the following: hammer curls, double tricep kickbacks, reverse flies, skull crushers
I am in PAIN from two days in a row of strength training when I was out of the strength groove for so long. It's one of those crawl-into-bed-and-blog days!
So you might wonder what interval running is. It's part of the larger concept of interval training: where you work out with heavy duty intensity for a short period of time and then a recovery period, heavy duty intensity, recovery period - over and over again. It burns fat, allows you to achieve results in a shorter period of time, and gets you out of those pesky plateaus. Who doesn't love busting those things, right? Plus it makes the time zoom by since you're mixing things up.
Check this article out: The science behind interval training
Interval training can be applied to running and stationary biking too! Here are some workouts I like to do. I hope you find them useful!
PYRAMID RUN: 30 minutes
5 min warm-up walk (with light jogs towards the end)
30 sec run
30 sec walk
1 min run
1 min walk
2 min run
2 min walk
3 min run
3 min walk
2 min run
2 min walk
1 min run
1 min walk
30 sec run
30 sec walk
5 min cool-down walk
WALK/RUN/SPRINT
5 min warm-up walk
1 min walk
40 sec run
20 all-out sprint
(repeat as many times as you'd like with a 5 min cool-down at the end)
LADDER: 31 min (odd number, I know)
5 min warm-up walk
4 min jog
4 min walk
3 min run (a bit faster than your jog)
3 min walk
2 min run (even faster)
2 min walk
1 min run (even faster)
1 min walk
30 sec all-out sprint
30 sec walk
5 min cool-down walk
While biking, I love intervals, but I prefer to go by distance.
SPRINTS AND CLIMBS - 10 miles
1 mile warm-up pace
We'll start with sprints. Keep your resistance dial low. I start with level 2.
0.25 mile sprint
0.25 recovery pace
0.25 mile sprint
0.25 recovery pace
Do this for 3 miles
You should be up to 4 miles now.
Now for hill work.
0.25 mile resistance 3
0.25 mile resistance 2
0.25 mile resistance 4
0.25 mile resistance 2
0.25 mile resistance 5
0.25 mile resistance 2
0.25 mile resistance 6
0.25 mile resistance 2
You should be up to 6 miles.
Do 3 more miles of sprints
Then a 1 mile recovery pace (with your resistance dial back down)
*NOTE: With both the running and biking, you can do shorter, more intense (all-out intensity) bursts and longer recovery periods. There are lots of possibilities! These are just a few examples.
Do you enjoy doing intervals? What are your favorite HIIT or interval exercises? Comment below!
Mary
20 calf raise bridges, 20 standing side leg lifts per leg, 20 fire hydrants per side, 20 lying inner leg lifts per side, 20 pac man crunches (8 lb), 20 Barre rainbow crunches per side (5 lb), 30 sec elbow plank, 20 reverse crunches, progressive sets of the following: hammer curls, double tricep kickbacks, reverse flies, skull crushers
I am in PAIN from two days in a row of strength training when I was out of the strength groove for so long. It's one of those crawl-into-bed-and-blog days!
So you might wonder what interval running is. It's part of the larger concept of interval training: where you work out with heavy duty intensity for a short period of time and then a recovery period, heavy duty intensity, recovery period - over and over again. It burns fat, allows you to achieve results in a shorter period of time, and gets you out of those pesky plateaus. Who doesn't love busting those things, right? Plus it makes the time zoom by since you're mixing things up.
Check this article out: The science behind interval training
Interval training can be applied to running and stationary biking too! Here are some workouts I like to do. I hope you find them useful!
PYRAMID RUN: 30 minutes
5 min warm-up walk (with light jogs towards the end)
30 sec run
30 sec walk
1 min run
1 min walk
2 min run
2 min walk
3 min run
3 min walk
2 min run
2 min walk
1 min run
1 min walk
30 sec run
30 sec walk
5 min cool-down walk
WALK/RUN/SPRINT
5 min warm-up walk
1 min walk
40 sec run
20 all-out sprint
(repeat as many times as you'd like with a 5 min cool-down at the end)
LADDER: 31 min (odd number, I know)
5 min warm-up walk
4 min jog
4 min walk
3 min run (a bit faster than your jog)
3 min walk
2 min run (even faster)
2 min walk
1 min run (even faster)
1 min walk
30 sec all-out sprint
30 sec walk
5 min cool-down walk
While biking, I love intervals, but I prefer to go by distance.
SPRINTS AND CLIMBS - 10 miles
1 mile warm-up pace
We'll start with sprints. Keep your resistance dial low. I start with level 2.
0.25 mile sprint
0.25 recovery pace
0.25 mile sprint
0.25 recovery pace
Do this for 3 miles
You should be up to 4 miles now.
Now for hill work.
0.25 mile resistance 3
0.25 mile resistance 2
0.25 mile resistance 4
0.25 mile resistance 2
0.25 mile resistance 5
0.25 mile resistance 2
0.25 mile resistance 6
0.25 mile resistance 2
You should be up to 6 miles.
Do 3 more miles of sprints
Then a 1 mile recovery pace (with your resistance dial back down)
*NOTE: With both the running and biking, you can do shorter, more intense (all-out intensity) bursts and longer recovery periods. There are lots of possibilities! These are just a few examples.
Do you enjoy doing intervals? What are your favorite HIIT or interval exercises? Comment below!
Mary
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