Interval Running, Take Your Running to the Next Level



Interval Running, Take Your Running to the Next Level


Interval Running


These Interval Running Cardio Exercises are great for your Runs, but can be adapted to Swimming Exercises, Boxing or MMA Workouts, or even Walking if you alternate between walking quickly and slowly walking.

Before starting Cardio Exercises it is important to know your Target Heart Rate. Use the chart below to find your Target Heart Rate. The chart is broken down by age. If your are a Beginner your aim should be in the green column. If you have been at it for awhile and consider your self Intermediate then aim for the yellow column. If you are a cardio super star then aim for the blue or grey column. To find your heart rate check your pulse your 10 seconds and multiple by 6 to give your one minute heart rate.


Target Heart Rate



I find that wearing a Heart Rate Monitor is a huge help while doing Interval Running or any cardio exercises. I hit my target heart rate zone. No counting necessary! The one I use is photoed below.




The Minute to Win It Interval


This is a great beginner interval. You use with any cardio exercise not just running intervals. This easy to follow workout routine alternates between one interval of low intensity with the same period of higher intensity.

Total Time: 18-26 minutes
Equipment needed: Heart Rate Monitor, cardio equipment (if not running.)

3 to 5 minutes warmup (light jog with low intensity works well. Gradually increasing at the end of the warmup period.

1 minute of moderate or high intensity followedimmediately by 1 minute of low intensity. Repeat this 6 to 8 times.

3 to 5 minutes cooldown (again a light jog workswell gradually decreasing to a walk at the end of the cooldown period.)


The Pyramid Scheme Interval


The Pyramid Interval starts off with short bursts of speed. Then in the middle of the workout you’ll peak with the longest stretches of energy explosions. Before coming back down at the end.

Total Time: 18-23 minutes
Equipment needed: Heart Rate Monitor, running equipment

3 to 5 minute warmup

30 seconds of high intensity

1 minute low intensity

45 seconds high intensity

1 minute low intensity

1 minute high intensity

1 minute low intensity

90 seconds high intensity

1 minute low intensity

1 minute high intensity

1 minute low intensity

45 seconds high intensity

1 minute low intensity

30 seconds high intensity

3 to 5 minute cooldown


The NFL Combine Training Interval


This is an Advanced interval running workoutl. Want to train like a Football player? This interval will kick your ass in to incredible shape. If you want and extra challenge do this with a speed parachute.

Total Time: 30 minutes
Equipment Needed: Heart Rate Monitor, Speed Resistance Training Parachute (optional)



Combine Training



10 minute warmup (light log/dynamic stretching*)

Ten 100’s (100-yard sprints in 15 to 20 seconds)

Rest 30-35 seconds every other 100 yard sprint

Eight 80’s (80-yard sprints 11-15 seconds)

Rest 20-25 seconds every other 80 yard sprint

Six 60’s (60-yard sprints in 8-11 seconds)

Rest 15-20 seconds every other sprint

Four 40’s (40-yard sprints in 5 to 8 seconds)

Rest 10-15 seconds every other sprint

10 Cooldown (light jog/static stretching*)

*Dynamic Stretching- This type of stretching uses motion to stretch muscles such as leg swings/kicks or torso twists that gently take you to your limit of range of motion.

*Static Stretching- This type of stretching involves holding a position.

Interval Running is a great form of cardio exercises.
For more types of intervals checkout the
Interval Training Main Page








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