Personal Running Interval Training Plan
Looking for a great running interval training plan? The trick is to make it all about you. There are tons of programs out there that are great in principle but don’t work so well in practice. The old saying about fitting square pegs into round holes applies here. One size does not fit all! A running interval training plan needs to be tailored to suit the individual. Allowances need to be made for height, weight and ability level.
Today, I want to take a look at how you can create your own running interval training plan.
There are several simple rules and guidelines you can follow to create one that fits in around your lifestyle and meets your training goals, be they simple or ambitious.
Running Interval Training Plan Tips
Below, you’ll find tips on everything from frequency to pace management. I’ve also thrown in a couple of workout suggestions for good measure.
Identify your ultimate training goal
Before you start any type of training program, establish a clear goal. Interval running can be challenging. If you have a clear goal in mind you’ll be more motivated to keep going through the tougher sections of a workout. Having an ultimate goal to work towards really helps. It could be training for a 5k, losing a stone or mastering hill running. Interval-based workouts can help achieve a huge range of goals that steady state cardio routines can’t touch.
Maximise the time you spend running.
Interval running workouts combine high and low intensity bouts of running, which works the aerobic and anaerobic systems. The body gets an incredibly effective workout as a result. A running interval training plan should be designed with that in mind – don’t overdo it. Here’s the good news; you need only perform two interval workouts per week.
Give yourself time
Interval running may be a great way to maximise time spent training but that doesn’t mean you’ll be up to speed in a week. If you want to see long term, sustainable results, try for a running interval training plan that lasts for at least 12 weeks. Ideally, you’re aiming to make this type of training a permanent part of your running. Once you’ve mastered the art of intervals, a whole new world of workout possibilities opens up. If nothing else, it’s a great way to beat boredom. A varied workout week is way more effective than one that simply consists of the same route or routine day in, day out.
Start a journal
You don’t have to write much, just keep a record of what you’ve done on each training day. Be honest! Record the highs and the lows. You’ll find a journal is an invaluable part of a running interval training plan as it can help you stay motivated and pinpoint any problem areas.
Work on improving VO2 max
Don’t worry; I’m not about to unleash a biology lesson. However, in order to get the best out of a running interval training plan, you do need to understand a bit about how this type of exercise works. In short, you’re looking to improve VO2 max and running economy. The way to achieve this is through tempo running and running at interval pace.
Wondering how to gauge pace? Take your 5k race pace as a starting point. Interval pace is your 5k race pace plus 15 seconds per mile.
Include other workout types in your running interval training plan
Interval workouts should be used in conjunction with other types of routine. Two interval sessions per week will allow you to improve and avoid injury. What about the rest of the week? Aim for one distance run and a resistance training session for a well-rounded workout week. You may also want to have a look at cross training. Cycling and swimming are good places to start.
Keep interval workouts varied
Don’t fall into the trap of performing the same workout throughout your entire running interval training plan. It’s easy to stick to the same one when you’re only performing two workouts per week. Look at different workouts and keep challenging body and brain. There are tons to choose from.
Rolling hills and ladders are great for boosting endurance whilst mile repeats will work wonders for your 10k or half marathon race pace.
Short and intense intervals – or stride outs – of around 50-150m are great for improving overall running efficiency.
Workouts that require sprints performed at near to maximum capacity (90%) are great for enhancing VO2 max and lactate threshold.
Use training tools
Not sure where to start when it comes to designing a workout? Make your iPod take some of the strain. Check out the Treadmill Trainer workouts. They take care of timings, so you’re free to concentrate on running.
Example Running Interval Training Plan
To give you an idea of what’s involved, here’s a section of a running interval training plan. It’s geared towards those looking to run a half marathon in four months. As I said earlier, a running interval training plan should be well-rounded. You’re looking to incorporate interval workouts into your training philosophy and make them a natural part of your week. The same applies for race training. Intervals should simply be a part of your race training program.
Week 1
Aim for four training days to start. Take three rest days, one of which can involve light cross training or walking. Avoid performing interval routines on consecutive days and give the muscles a chance to recover properly.
Sunday - this is distance run day! Start with a 6-mile run at a comfortable pace.
Monday - rest day (total rest)
Tuesday – standard interval workout. Start with a simple pattern. 30 second of intense running followed by 1 minute of moderate running is great. Repeat the pattern 10 times. Remember to warm up and cool down!
Wednesday - 4-mile tempo run
Thursday - rest day
Friday - pyramid interval workout. Run for 30 seconds at high intensity followed by 60 seconds at low intensity. Work up to 45 seconds, then 60 seconds and finally 90 seconds before reversing the order.
Saturday - rest day
Each week of a running interval training plan should be slightly different to help combat boredom and make the plan more effective. Obviously the workouts will get progressively more challenging but that will happen gradually so you’ll feel challenged but not completely overwhelmed.
Feel free to comment below or get in touch with me via Facebook or Twitter to ask about creating a running interval training plan.
The Truth About Interval Training Running
Looking for the real lowdown on interval training running? Tired of reading unrealistic claims about burning off 800 calories in 20 minutes? Today, I want to tell the truth about interval training running. This type of exercise is a great way to boost the metabolism and increase strength and endurance whilst also burning fat. However, dodgy claims and optimistic articles about its effectiveness sometimes put people off giving interval training running a shot.
Below, I’m going to explain how it all works in detail, in layman’s terms.
By the end you’ll be raring to get stuck into a running interval training plan!
What is Interval Training Running?
Ok, here’s the first and most important truth – interval training running is not just suitable for intermediate and advanced runners. Anyone can use the speed up, slow down principle to boost cardio fitness levels, including beginners. It’s all to do with intensity.
A running interval training plan can be something as simple as combining walking with jogging for a couple of weeks. Alternatively, it can be intense and involve rolling hills and mile repeats – great for intermediate runners looking to smash a personal best.
At the top end of the difficulty spectrum, you’ve got high intensity interval training (HIIT). Now, this is hardcore stuff and involves maximum effort.
I just want to make one thing absolutely clear:
INTERVAL TRAINING RUNNING IS FOR EVERYONE!
It’s an incredibly adaptable form or running training. Put simply, it just involves combining hard and more moderate bouts of running. Routines can be adapted according to your current running level. Take a look at the iPod Workouts and you’ll see where I’m coming from. They can be tailored to suit your goals and pace. You progress at a pace you’re happy with.
The trick is to incorporate interval training in your running from the word go, that way you can progress up the difficulty levels naturally and become a well-rounded runner. Beginners can start by combining walking with jogging, then move up to jogging with running. Intermediates can play around with pace and start combining fast and more moderately paced running. Advanced runners can explore workouts based on short but intense sprint intervals and hill workouts.
Right, moving on….
How Does Interval Training Running Work?
On a simple level, a running interval training plan operates by working both the aerobic and anaerobic systems.
Anaerobic means ‘without oxygen’. Anaerobic exercise uses the fast twitch muscle fibers and is great for improving speed, strength and power. It’s short in duration (lasting from 10 seconds to 2 minutes) and high in intensity. Anaerobic exercise helps to raise the lactate threshold. This simply means that more lactic acid will be accumulated in the bloodstream, which is great news for distance runners. Both long and short distance runners can benefit from anaerobic exercise.
Aerobic means ‘living in air’. Aerobic exercise is lower intensity and takes place over longer periods of time. Oxygen is metered out by the body to cope with energy demands.
Interval training running blends the two forms of exercise to create one supercharged workout. Why settle for one when you could have the best of both worlds and maximise the time spent training?
Now I want to talk about another key term vital to understanding what a running interval training plan can help you achieve.
What isVO2 Max?
Here’s a term you’ll encounter often as you start to progress from intermediate to advanced runner. I’ll try and keep the explanation as easy to swallow as possible! Think of VO2 max in terms of exercise zones. At the bottom of the pyramid, you’ve got light exercise such as walking and jogging. The next level is moderate effort and helps you control weight and increase general fitness to a degree. Now we’re getting serious! The third level is aerobic exercise – cardio an endurance work. The fourth is where it starts to get hardcore – this is where anaerobic training comes in.
The top level is known as VO2 max – which simply means ‘maximum effort’ exercise.
The name is derived from the combination of volume, oxygen and maximum. If you’ve ever undergone a fitness test, chances are that your VO2 max will have been measured as it’s a great way to determine an individual’s level of cardiovascular fitness.
Interval training running at advanced level requires maximum effort. It can help you achieve the holy grail of running – improving the way in which the body transports and uses oxygen. The more efficient the body becomes at delivering oxygen to the muscles, the faster and further you can run. This makes interval training running a must for those looking to achieve a sub 4-hour marathon race time. You’re highly unlikely to be able to achieve such a race time by distance running training alone. Speed work is essential.
Interval Training Workouts
There are plenty of interval training running workouts to choose from. Whichever you select, remember to never skip the warm up and cool down sections! Alternate routines and you’ll beat boredom and become a more well-rounded runner who is able to handle both long and shorter distances.
You’re likely to encounter the following workout types as part of a running interval training plan:
Repeats – this type of workout features a set pattern that simply repeats itself. For example, you could be required to sprint for 400m then jog for 200m and repeat the pattern 8 times. Alternatively, you may want to look at mile repeats, which are great for maintaining a faster race pace.
Ladders – this type of routine features an incremental change. Ladder workouts can ascend or descend by distance or time.
Pyramids – another type of routine that features an incremental change. However, unlike ladders, pyramids build up then return to the interval level from which you started. You could perform a routine based on increasing incline or speed. Hill training is a great way to boost endurance.
On a final note…
Don’t forget to take a break! Rest days are vital. Also, don’t perform intervals and nothing else. Interval training running works best when combined with other forms of exercise.
Best Running Programs on the Treadmill
Wondering how to select the best running programs on the treadmill? The answer to that questions depends largely on what you want to achieve. Today, I want to take a look at a couple of different programs and pinpoint which will meet the needs of a range of training goals.
From interval training running to hill sessions, there are plenty ways to spice up your winter running plan. There are running programs on the treadmill that suit all sorts of aims and objectives. Keep an open mind and prepare to be pleasantly surprised!
Selecting Running Programs on the Treadmill
Before you even think about choosing running programs on the treadmill, think about what you want to achieve. A training goal doesn’t necessarily have to be ambitious. It could be something as simple as increasing time spent running constantly or working on boosting speed or burning fat. Alternatively, you may have a race coming up in the next few months, in which case, check out interval training running routines.
The trick to selecting the best running programs on the treadmill is identifying their purpose and matching it to your goal.
Be honest! The idea is to challenge yourself and improve consistently. Don’t feel you have to go for the hardest running programs on the treadmill. In fact, it’s best not to at first, particularly if you’re new to treadmill running. If you are, spend a little time familiarising yourself with your machine of choice. If you haven’t run on a treadmill in quite some time, prepare to be impressed by how much more sophisticated they’ve become in recent years.
Quick Guide to Running Programs on the Treadmill
Charting all the running programs on the treadmill in full detail would take ages. In the interests of speed and clarity, I’ve outlined some of the more well-known and popular programs below. They go from beginner to advanced interval training running so there truly is something for everyone to get stuck into.
Walking to Running
The absolute beginner needs to start at base level. Increase the incline to 1% and simply walk at a brisk pace for 20 minutes, three times for one week to start. Resist temptation to hold onto the rails and don’t lean forward. Walking on the treadmill first will prepare your body for running on it. You’ll have the chance to develop good treadmill form and will acclimatise yourself to the motion of the belt underneath the feet.
Running Constantly
Start off with jogging and move up to running. Play about with the incline a little – maybe move up to a 2% incline. The key to running constantly is to find your personal pace. Once you can run constantly for 20 minutes at a comfortable pace you’ve got a great foundation and can build on speed and endurance. This is where interval training running comes in. Steady state cardio is all very well and good but if you really want to boost cardio fitness levels and burn fat, intervals are the way forward.
Interval Running Training
The majority of running programs on the treadmill are based on a simple formula. They combine intense bouts of work with more moderately paced sections – otherwise known as interval running training. Alot has been written about this type of training during the past few years and there seems to be some sort of misconception that it’s only for the serious athlete. Whilst many professional athletes do perform interval running training, that doesn’t mean it’s too challenging for the amateur runner!
Below is an example of an interval-based routine on the treadmill that’s ideal for experienced runners looking to improve their speed. Mile repeats are a great way of improving a personal best and will show you what you’re really capable of achieving.
Warm up with a 5-min jog at 50% of your 5k race pace
Work period: 1 mile at 5k race pace
Rest period: 2 min jog
Repeat the pattern five times and cool down with a 5-min jog.
Expect a huge confidence boost but be prepared to work pretty hard! Mile repeats require alot of effort but the rewards on race day are well worth the slog.
Hill Running – rolling hills are one of the best running programs on the treadmill for boosting endurance levels. Many runners avoid hills but once you know how to approach them, you’ll find it way easier and faster to run on flatter surfaces. Mastering hill running is all about good form, pace management and determination.
Don’t simply whack the incline up to 8% and charge. The key is in the name – rolling hills. After all, you wouldn’t expect to run a hill outdoors that simply never stops climbing! There are always peaks and troughs.
During a rolling hills workout you can expect to run half miles at increasingly sharper inclines interspersed with 1 minute jogging rest periods. For example, you could start at 3%, then rest before moving up to 5%, and 8%. The pattern should be repeated twice to three times. Always cool down with a 5-min jog afterwards.
Remember to keep things varied!
Using the manufacturer’s running programs on the treadmill is fine but do remember that you’ll need a little variety after a while. Any routine performed repetitively will soon start to lose its effectiveness. The brain starts to recognise a familiar workout structure and prepares your body for its peaks and troughs. Bad news if you’re looking to boost speed and strength.
This brings me nicely to interval training running. It’s the fastest and simplest way to keep your running fresh as there are so many different combinations to try and the benefits are numerous. Check out Treadmill Trainer Volume 3 and you’ll see what I mean. It’s great for 10k race training and helps you improve speed without compromising endurance.
iPod workouts are great if you do fancy a change from running programs on the treadmill. Give one a shot and let me know what you think.
Oh, and don’t forget the golden rule! When it comes to running programs on the treadmill, ALWAYS warm up first.
Interval Training Treadmill Fat Loss Workouts
The key to burning fat, shedding pounds and toning up is interval training. Treadmill fat loss workouts based around the speed up, slow down approach to running are the fastest way to getting rid of that stubborn padding. Anyone who’s ever been in the situation where nothing seems to reduce those paunchy bits that appear round your middle or hips will know exactly what I mean!
It’s nothing to be embarrassed about. The body is a very efficient tool when it comes to storing fat. Getting rid of it can seem like an impossible task. Interval training treadmill fat loss workouts can make a significant difference.
Here’s how it all works…
How Interval Training Treadmill Fat Loss Workouts Work
Ok, so you’re probably wondering what interval training treadmill fat loss workouts are actually all about. What makes this a better fat burner than, say, steady state cardio? Surely there can’t be that much difference between the two? Actually, there can and there is. Think of it like you would a car burning fuel. Putting on short bursts of speed in a car burns more fuel than driving at the same speed over a certain distance. The same principle applies to interval-based running programs on the treadmill.
Interval training is simply about combining high and low intensity bouts of exercise.
You can apply it to virtually anything from cycling and swimming to resistance training and running. It’s the only workout type that’s both aerobic and anaerobic, so you get a supercharged double whammy of a workout!
It’s difficult to get into the fat burning zone via steady state cardio. Interval training treadmill fat loss workouts burn energy and draw on the body’s fat reserves during and after exercise. That’s the key element – the afterburn effect. The body continues to expend energy to bring itself back to a restive state and repair muscles. As you’ve just given it a harder workout than usual, more energy is needed. The metabolism gets an almighty boost and the body becomes better at managing energy levels and burning fat.
Interval-based running programs on a treadmill allow you to run at a more intense rate than you would normally. More calories are burned due to the short, sudden bursts of speed. The body burns through its carb stores and is forced to move to the fat stores.
The body also processes lactic acid build-up, which helps to combat fatigue. Calories and fat are burned faster than they would be if you performed a more moderate form of aerobic exercise at a constant rate.
Timing is the key to interval training treadmill fat loss. It’s important to get the timings right, which is why I’d recommend following a plan or trying a professionally designed workout at first.
Intervals can be anything from as little as 10 seconds to 2 or 3 minutes max.
Variety is incredibly important. Don’t follow the same interval running programs on a treadmill for months on end. You need to mix things up and try different ones to avoid hitting a training plateau and reduce risk of injury. Stick to 2 workouts per week and no more.
Best Interval Training Treadmill Fat Loss Workouts
Choose your workout carefully! The best interval training treadmill fat loss workouts are those suited to your level of running ability.
For fat burning, I’d recommend shorter intervals. Try a 20-second sprint followed by a 1 minute moderately paced run.
For endurance work, longer intervals are better for building strength.
Work to rest ratios vary wildly and there is no right or wrong workout as such. However, you can follow a work to rest ratio formula to make things easier. You don’t need to be a math genius, it’s a simple pattern. Let’s start with the aforementioned workout of a 20-second sprint followed by a 60-second ‘rest’ period. That’s a ratio of 1 : 3. Get it?
Want to go a little longer? Feel free to progress up to 1 minute with a 2 minute rest period. However, if you’re new to interval training treadmill fat loss workouts, it’s best to start with shorter intervals and work your way up gradually.
I’ve seen plenty of articles on the internet that make astounding claims about interval running programs on the treadmill. Ignore anything that claims you can burn alot of fat with less effort. Unfortunately, that’s too good to be true! It would be more accurate to say that you can burn more fat in less time. To say can burn fat with less effort is wishful thinking at best.
Interval training treadmill fat loss workouts are about maximising the time you spend running. They’re not about putting in less effort and expecting better results!
What to expect…
Combining short bursts of intense work with more moderately paced running is arguably more interesting than simply plodding away on the treadmill for 30 minutes! There are tons of different routines out there aimed at beginner, intermediate and advanced level runners. Start simple on a 1% incline with an easy-to-follow formula. I can recommend Treadmill Trainer Volume 2 as a starting block for beginners. If you’ve already got a 10k under your belt and want a real fat-blaster, try Treadmill Trainer Volume 3.
If you really want to go for the burn, check out Treadmill Trainer Volume 4, which is aimed at intermediate to advanced level runners. It’s a kick-ass, 75-minute beast of a workout that will seriously raise fitness levels and torch fat.
Add resistance training to boost fat loss…
In addition to interval training treadmill fat loss workouts, you may want to explore resistance sessions. Many runners automatically switch off when resistance training is mentioned but it’s actually a brilliant way to burn fat. In a similar way to interval running, working with weights can help to boost the metabolism. It’s all about after burn and muscle repair. The body needs to deliver oxygen more efficiently to replace lost energy levels and repair muscles. Again, it draws on fat reserves.
Don’t use resistance sessions in place of interval running programs on the treadmill. It’s the combination of the two that produce the best results.
Most Effective Treadmill Workout for Weight Loss
Diet and exercise may be regarded as the sensible, effective way to lose weight but what if the pounds simply stop coming off? When you reach a certain level, it becomes more difficult to continue shedding pounds on a constant basis. That’s where the most effective treadmill workout for weight loss can help. It’s all about interval training.
The old saying ‘better the devil you know’ definitely does not apply when it comes to reaching a weight target.
Sometimes, you need to get creative and discover different workouts to shift that stubborn padding that just won’t budge.
The important thing is not to let yourself get disheartened and slip back into bad old habits. Find your most effective treadmill workout for weight loss and kickstart the body back into the process of losing the love handles.
The truth is that there is no singular most effective workout for weight loss. The workout that will help you achieve your ultimate goal is one that’s carefully selected to suit your aims, current weight and running ability.
Today I want to take a look at the most effective interval training treadmill fat loss workout FOR YOU – the individual.
Your Most Effective Treadmill Workout for Weight Loss
We’ll come to workout examples a little later. First, I want to you to be honest and identify exactly where you’re at with the diet and exercise program you’re currently performing. Don’t worry; I’m not suggesting a complete re-think! The beauty of personally selecting the most effective treadmill workout for weight loss for you is that it can be easily combined with a plan or program.
All you’ll need to do is perform the workout 2-3 times per week.
I’m not making any unrealistic promises, here. The most effective treadmill workout for weight loss will not make you lose half a stone in one week. What it will do is help you maintain gradual and continual weight loss through interval training running.
The most effective treadmill workout for weight loss is based around interval training.
It’s all about boosting the metabolism and getting into the fat burning zone. You want to burn fat and develop lean muscle not just torch calories. That’s the key to weight management. If you seem to diet on a regular basis, there is a way out of the frustrating cycle. Stop yo-yo dieting and start making exercise a permanent part of your life. It’s the way to burn calories and fat and maintain your target weight.
The way to find the most effective treadmill workout for weight loss on a personal level is to follow these simple steps:
Determine your running skill level – beginner, intermediate or advanced
Identify a goal you want to achieve – let’s say 2 pounds per week
Put training dates in your diary and stick to them
Most Effective Treadmill Workout for Weight Loss: What to Expect
Naturally the exact content of a workout depends on your running level. However, all will have one thing in common and that’s interval sections.
Combining intense and more moderate bouts of work is better than simply performing steady state cardio on a constant basis. Interval training treadmill fat loss workouts shock the body by demanding bursts of oxygen to be delivered to muscles instantly, which takes extra effort. The body needs to work harder during and after exercise to replace lost energy and repair itself, which in turn boosts the metabolism.
Your body draws on its carbohydrate stores first and when those are drained, it uses the fat stores. That’s the beauty of interval training treadmill fat loss workouts. It’s hard to achieve this using another other type of treadmill routine. Hence the title of this blog – the most effective treadmill workout for weight loss.
Below, you’ll find a few ideas to get you started.
Take a look at the Treadmill Trainer iPod Workouts. There are treadmill workouts for beginners, intermediate and advanced level runners. Each can be tailored to suit in terms of speed and distance so you get a routine that’s highly personalised. It’s like having a flexible personal trainer without the huge expense! I take care of the music, timings and interval training running tips, you decide when you want to run. All it takes is an MP3 and a pair of running shoes.
I take the view that it’s impossible to promise two people of different heights and weights that they’ll both burn a specific number of calories performing the same workout. The idea is to tailor the workout to the individual so that they see a natural and continual progression in terms of both weight loss and cardio fitness.
Wondering what’s the most effective treadmill workout for weight loss for beginners?
If you haven’t run for years, start with a 20-minute workout that goes like this:
5-min brisk walk to warm up
1 minute walking
1 minute jogging
Repeat the 2 steps above 5 times
5-min walk to cool down.
Looking for the most effective treadmill workout for weight loss for intermediate level runners?
If so, you’ll need to combine high tempo running with more moderately paced running. If you’re able to run 5 miles comfortably without stopping, you’ll be able to manage Treadmill Trainer Volume 3. It’s challenging but achievable and will leave you seriously energised!
You’ll be able to go a little longer and stronger than the beginners. I’m talking 45 minutes of fat-burning action here, folks. The best bit is that you only need to perform it twice per week to see the benefits. The beauty of interval training treadmill fat loss workouts is that they’re designed to maximise training time.
The most effective treadmill workout for weight loss for advanced runners
Even runners can gain unwanted pounds – especially during the winter months! Shedding that lingering Christmas padding needn’t necessarily mean training for a marathon – unless you really want to of course. If you’re at advanced level and have noticed you’re storing fat around your middle, don’t freak out! It happens to the best of us. The body is sneaky and will try and store fat whenever and wherever possible.
The most effective treadmill workout for weight loss is a high intensity interval training workout. You do need to be committed, this is no walk in the park! Try Treadmill Trainer Hill Runner Volume 1 for starters and prepare to get stuck into some serious running!
