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!

Full Training Program for Runner Progression

I don’t think I’ve ever met a runner who is constantly seeking ways to raise his or her game. Today, I want to look at how a training program for runner progression can help you progress without frustration or injury.

Running is one of the sports in which it’s possible to see a constant natural progression.It can also be conducted indoors or out, making it less weather-dependent than, say, surfing or snowboarding.

However, just like surfing and snowboarding, running can be an incredibly frustrating experience! A training program for runner progression can help you improve in all sorts of areas, from speed to endurance and strength.

If you’ve hit a workout wall and don’t seem to be able to blast your way through it, a training program for runner progression may be the answer.

You may not be doing anything wrong per se. It may just be that you need to make a couple of small changes to the way you work out.

Some runners aren’t overly keen on following plans as they imagine them to be too restrictive. I say, prepare to be pleasantly surprised!

Try the training program for runner progression outlined below. This may sound like a well-worn cliche but you really have nothing to lose! What’s more, it may just be the key to overcoming that frustrating training plateau.

Strength Training Program for Runner Improvement

Many runners’ eyes glaze over when they hear the term ‘strength training’. Ignore this form of exercise and you’re missing a very important trick! A strength training program for runner progression can add serious power and speed to your stride. Did you know that there’s only so much you can do by simply running alone when it comes to gaining leg muscle strength? Runners can’t run using lungs alone!

Resistance training also helps increase joint stability – great for avoiding injury.

Cycling can help you build leg muscle but if you’re not a bike owner and are short on time, a simple 20 or 30-minute strength training session is the way forward.

When I say ‘strength training’  I’m referring to a series of exercises.

Here are my 10 favourite strength training exercises for runners:

Squats, lunges, knee extensions, lateral leg raises, single leg deadlifts, single leg hops, crunches, the plank, bicep curls, tricep curls.

You’ll see from the list above that’s it’s not just the lower body that’s getting a workout. It’s essential to work on the core and developing stronger arms, too. By using more of your body to propel you forward, you’ll gain power and avoid over-reliance on specific muscles, which can lead to injury.

If you’re looking for an easy-to-follow plan, try Strength and Conditioning for Runners. It’s a 12-week training program for runner progression that’s got all the tools you need, including videos and workout trackers. You’ll know you’re performing the exercises correctly because I demonstrate all of them for you.

Mixing things up will also stop boredom setting in. Variety is a great way to stop your brain and body from becoming acclimatised to the same old exercise. If your workout week has been roughly the same for the last couple of months, it’s time to do something different.

Follow a strength training program for runner improvement and you’ll come back a more motivated and efficient machine!

Interval Training Program for Runner Improvement

Now we’ve got strength sorted, let’s have a close look at speed and endurance. If you want to add speed and distance to your runs without injuring yourself, interval training is the way to go. Blending high and low intensity bouts of exercise gives you a workout that’s both aerobic and anaerobic.

An interval training program for runner improvement will help you:

Boost cardio fitness levels and metabolic levels

Increase lower leg strength (you’ll gain lean muscle)

Become more efficient at consuming energy - an essential ability for any runner looking for significant improvement in performance.

Discover your natural pace

Learn how to put on a burst of speed without exhausting yourself in the process

Perhaps most importantly, an interval training program for runner improvement will help you improve VO2 max. I don’t want to sound like a medical reference book here but it’s vital to understand this term if you want to get to grips with what you’re doing and why.

Here’s a simple definition of VO2 max (also called maximal oxygen uptake):

VO2 max is the maximum capacity your body can transport and consume oxygen during exercise that increases in intensity over time. In short, it’s a measurement that indicates your capacity for aerobic exercise.

It’s an excellent indicator of physical fitness.

Broken down, it simply refers to volume, oxygen and max. You hit VO2 max when the oxygen consumed by your body stays at a constant level regardless of how hard the workout becomes.

Ok, so we’ve identified why an interval training program for runner progression  is a good idea.

Now, it’s time to look at how to get started!

For the sake of argument, I’m going to talk about interval training in relation to intermediate runners. The interval principle is often used for race preparation. If you’re planning to run a 10 or a half marathon within the next few months,  you’ll be looking around for a good, well-rounded training program for runner progression. Simply adding distance to your runs won’t cut it. In fact, it can be the highway to injury. Speed work is essential if you want to stay focused, motivated and complete the course in the best possible time.

Even if you aren’t running a race this year, an interval training program for runner improvement is still a good idea for all the reasons outlined above.

Try Treadmill Trainer Volume 3. It’s a great intro to the world of interval running and will show you how to push yourself without injury. I’ll take you through a warm up followed by three intense interval sections then we’ll finish with a cool down section.

You don’t have to worry about timings, music or anything except the task at hand. The beauty of an interval training program for runner improvement is that everything is taken care of for you.

Race Training Plans for Running on a Treadmill

Looking for training plans for running on a treadmill that will actually inspire you to lace up those shoes and get stuck in? Training indoors can be every bit as interesting, challenging and rewarding as hitting roads and trails outside.

There’s no need to simply plod away for 30 minutes, getting increasingly bored by the second. Spice up your winter running with indoor workouts that keep brain and body stimulated and challenged.

Today I want to take a look at exciting and engaging training plans for running on a treadmill. Trust me; they do exist!

If you’re in search of a training program for runner improvement, these plans can help you achieve numerous goals. Whether you want to improve a personal best, burn fat or increase endurance, you’ll find a plan to suit.

The beauty of running on a machine is the ability to control your immediate environment.

Using training plans for running on a treadmill makes it easier to control certain factors such as speed and incline. This allows you to concentrate on specific areas you want to improve. Running outside is great but sometimes the terrain can actually limit you. Throw a few treadmill training sessions into the mix and you can really focus on problem areas.

Today I want to show you how it’s possible to train for a forthcoming race using the treadmill. All the most popular distances are covered below. If you’re preparing for a spring race and are finding it difficult to motivate yourself to run outside on cold and dark mornings, treadmill workouts can solve the problem.

Training Plans for Running on a Treadmill: 5k

Preparing to run a first 5k? If you’re in search of a training program for runner enhancement aimed at beginners, try Treadmill Trainer Volume 2. It’s aimed at beginners who are past the stage of walking and jogging but aren’t quite up to running for 40 minutes without stopping. If you can go a couple of miles comfortably, you’re already halfway to conquering a 5k course! All you need now is a confidence boost, some encouragement and a few training tips.

This workout will help you raise cardio fitness levels and add some speed and distance to your runs. It’s not just a one workout wonder. These training plans for running on a treadmill cater for the individual by working on a relative pace basis.

You decide if you want to run a 5, 6, 7, 8, 9 or 10-minute mile. The idea is to set yourself a training target and gradually work your way up to it.

Training Plans for Running on a Treadmill: 10k

One of my favourite training plans for running on a treadmill is the 10k program. Not only will you be able to run the course comfortably, you’ll do it in a time you can be proud of. In order to run a faster 10k, you need to get stuck into some high-energy interval sessions. Simply attempting to run flat out like a pro sprinter won’t cut it. Conquering a 10k is all about pace and energy management.

Treadmill Trainer Volume 3 will get you up to speed without sacrificing distance. Using speed endurance interval sections I’ll show you how to put on a short burst of speed without exhausting yourself. It’s all about balance!

If you’re looking for a training program for runner speed improvement, check it out.

Training Plans for Running on a Treadmill: Half Marathon

Looking for training plans for running on a treadmill that will make you a stronger, faster runner? If you’re planning to tackle a half marathon in the spring or summer, you’ll need to work on speed and endurance. Here’s the good news; if you’ve already run a 10k race you have the foundations needed to tackle a 13.1-mile course. The trick is to take those foundations and build on them. Making the leap from 10k to 21k can seem like a daunting prospect. Half of it is a matter of confidence and knowledge.

You’ll need to go longer and stronger but don’t worry, there are techniques that cover both bases.

Treadmill Trainer Volume 4 is a great tool that can easily be incorporated into your half marathon plan. I designed it specifically for half marathoners who need the physical and mental tools needed to run for over 1 hour comfortably. Pass the 1 hour mark and you’re well on the way to success!

Of all the training plans for running on a treadmill, this is perhaps the most challenging and rewarding. It’s ideal for intermediate runners looking to make the jump to advanced level. Get ready for a real adrenaline buster! This workout is 75 minutes long and will really get your heart pumping. It’s all about running longer whilst maintaining a fast but achievable pace.

Training Plans for Running on a Treadmill: Full Marathon

Preparing for a full marathon takes months so don’t get tempted to leave it until the last 6 weeks! If you want to do it properly and reduce the risk of injury, look at training plans for running on a treadmill that span 12-16 weeks. If you want to mix things up and combine running outdoors with treadmill training, there are a number of workouts that will help you improve.

First up, we have Hill Runner 1. Even if the marathon course you’re planning to run is flat, hill training is a must in my book. You’ll gain the leg strength needed to run for over 3 hours comfortably. Coming down to flat terrain will be a joy after this workout!

Treadmill Trainer Volume 5 is great if you’re looking for a distance run that also helps you work on improving speed. If speed work is your weakness, this running tool can give you the knowledge and techniques needed to increase quickness without sacrificing endurance. It’s an 89-minute training program for runner improvement that features interval sections run at your 10k race pace.

You’ll be able to put on a burst of speed and still have the energy for a strong finish.

The Best Running Interval Training Session

Trying to find the best running interval training session can be a confusing business. If you’re reading this then you’ll probably have a good idea of what’s involved in this type of training. However, you may not know quite where to start when it comes to choosing between all the different workouts.

There are plenty of workouts that claim to be ‘the best running interval training session’.

But how do you know if they actually deliver the results you want?

Some make ambitious promises – steer clear of those. Although intervals can achieve great results in a relatively short period of time, this type of training is intense and requires maximum effort. Anything that promises to burn an incredible amount of calories in 20 minutes is best avoided! If it looks too good to be true, it is.

Today I want to take a good look at intervals. From training plans to running on a treadmill to interval workouts that can be used indoors or out, there’s a routine for every runner at every level. Whether you need to train for a race, shed those last few stubborn pounds or build speed and strength, this training method can be adapted to suit all sorts of goals.

There’s no need to trawl countless internet sites, wondering if the routines featured will get you to where you want to be.

Check out the sections below and choose the best running interval training session for your aims and objectives. I’ve tried to cover a variety of bases but if you’ve got a goal that isn’t covered, get in touch and I’ll recommend a routine for you.

The Best Running Interval Training Session for Beginner Progression

Most beginner runners have already been interval training since day one – they just don’t realise it! The vast majority of training plans for running on a treadmill are based on the speed up, slow down principle. Simply combining walking with jogging or jogging with running is actually a form of interval training.

If you can run at a comfortable pace for 20 minutes without stopping and want to progress further, it’s time to learn a few new techniques.

The best running interval training session for advanced beginners is one that blends short sprint sections with longer rest periods. You’ll build strength and speed gradually and gain masses of confidence.

If you’re looking for training plans for running on a treadmill or outdoors, try Treadmill Trainer Volume 2. It’s especially good for those getting ready to run a first 5k.

The beauty of this workout is that it can be adapted to suit the individual. You won’t be asked to simply match a random running speed. A 5 foot woman is unlikely to be able to match the speed and stride of a 6 foot man.

You decide if you want to run a 5, 7 or 10 minute mile. The workout can be tailored to suit the results you want to achieve.

The Best Running Interval Session for Fat Loss

Shedding those last few pounds and toning up in the process can seem like mission impossible. Dieting alone simply won’t cut it and nor will steady state cardio. What you need is something that burns both calories and fat in one session. If you really want to go for the burn, try high intensity interval training (HIIT). However, you will need to be an intermediate runner to have the strength and speed needed for these super-intense routines. They’re hard work!

The best running interval training session for fat loss is a pyramid-style workout.

Why? Basically because it constantly shocks the body by varying the intensity of the work.

Here’s an example of a pyramid-style workout:

5-min warmup

1 min moderate running

30 secs sprinting followed by 1 min moderate running

45 secs sprinting followed by 1 min moderate running

60 sec sprinting followed by 1 min moderate running

Come back down the ladder from 60 to 45 to 30.

Repeat the process

5-min cool down

Intervals blend aerobic and anaerobic exercise and help you burn fat by creating an oxygen debt. All this means is that the body has to work extra hard to supply oxygen to the muscles and replace lost energy, a task it continues even after you’re stopped running.  

The best running interval training session for fat loss will boost your metabolism and make you a more efficient runner in the process. The body will become better at consuming energy – a must for shedding fat and keeping it off. Multiple benefits from one workout!

The Best Running Interval Session for a Half Marathon

When preparing for a 13.1-mile race it’s incredibly easy to fall into the trap sacrifing speed for distance. Although it’s essential to gradually add distance to your runs, simply running for longer each time you train is highly likely to lead to injury. You’ll also need to get stuck into some speed work if you want to finish the course in the best possible time.

Half marathon training actually bears a greater resemblance to 10k training than it does to full marathon race training.

The key is pace management and discovering how to use energy efficiently. That’s where the best running interval training session for half marathoners can help. Let’s say you’ve been forced to slow down on the day by a bottleneck of runners. If you master interval training, it’s possible to overcome the time loss incurred by adding power when you break free of the crowd. The trick is not to go too far, too fast!

The best running interval training session for a half marathon will give you the ability to add instant extra power when you need it. 

If you want to make interval workouts part of your marathon training program but aren’t quite sure how to go about it, try the Treadmill Trainer Volume 4.

It’s a personalised MP3 training tool that uses your average pace as a starting point. At 75 minutes, it’s a little longer than the average interval routine and will show you how to combine tempo running with more moderately paced running.

Remember, the best running interval training session is one that’s based on your own fitness level and pace!

Best iPod Running Workout

The beauty of an iPod running workout is that it can be used for both indoor and outdoor training. Hit the treadmill or the trail, it’s your call. Whether you’re looking to burn fat, prepare for a race or simply want to take your training to the next level, this workout tool can help.

Yesterday was all about iPod beginner running.

Today’s post is aimed at intermediate level runners. If you can run 5k comfortably without walking, you’ve made the progression from beginner to intermediate.

Below you’ll find tons of info on how to choose the best iPod running workout for your specific training goal.

Maybe you want to get stuck into some hill training.

Perhaps you’re training for a 10k or a half marathon and need to work on boosting speed, distance and endurance.

Or you could be on the lookout for a tool that will help you burn fat and beat boredom at the same time. Losing weight and keeping it off is no joke! Half the battle is finding workouts that keep you motivated.

iPod Running Workout Benefits

An iPod running workout blends music with coaching tips and a varied routine structure that will keep both your body and brain stimulated. It’s real easy to get stuck in a running rut. If you want to avoid hitting a training or weight loss plateau, it’s vital to keep things varied.

Add an iPod running workout into the mix and your body and mind will get a break from the same old routes.

My workouts use interval training principles to boost cardio fitness, speed and endurance.

Interval training is also a brilliant fat burner as it kick-starts the metabolism by blending bursts of intense running with more moderately paced sections. The body needs to find extra energy to transport oxygen to the muscles, making you a stronger, faster and more efficient runner and fat burning machine.

Best iPod Running Workout for a Faster 10k

Running a 10k in the next few months? Want to smash a personal best?  Improving on a race time can literally seem like an uphill struggle. Believe me, I know! If you’re running yourself ragged trying to score a couple of extra minutes but just don’t seem to be able to manage it – STOP!

Don’t get disheartened – just trying something different. It’s highly likely that you simply need to tweak your current method of training. Prepare to be stunned by what you can achieve with just a few small alterations.

I’ve got an iPod running workout that can help you put some extra juice in your stride.

Performing this iPod running workout every day would defeat the object of injecting a little variety into your training week.

Ok, so what’s so great about this iPod running workout?

Treadmill Trainer Volume 3 can actually be used indoors or out – you’ll see results no matter what your preferred terrain. The really good news is that you’ll discover how to get up to speed without training 6 days per week. Using the techniques featured in this iPod running workout, you’ll be able to train less by maximising the time you actually spend running. With this routine, every second counts.

I will guide you through an up-tempo warm-up following by 3 intense interval running sections.

Using the speed up, slow down principle teaches invaluable lessons about pace management. You’ll find out how to run faster and further without exhausting yourself. Make no mistake; this is no walk in the park! However, it will demonstrate that running faster is not about sprinting flat out for as long as you possibly can. It’s all about energy consumption and management. During the workout, I’ll explain terms such as VO2 max to give you an understanding of what you’re doing and why. Your body will become better at delivering oxygen to the muscles on short notice and managing lactic acid levels.

Do it just twice per week and you’ll see an improvement.

Best iPod Running Workout for Hill Training

There’s no two ways about it; hill are hard going. However, there are ways and means of conquering them without gasping for breath halfway up or stopping the moment you reach the top. Hill training takes time and dedication. Many runners get incredibly frustrated by hills as they approach them in the same way as flat surfaces with gritted teeth and an ‘I must get to the top as fast as possible’ mindset. Such an approach generally leads to failure and demotivation. Some runners avoid hills at all costs. They’re missing out!

In order to be able to power up hills, you need to increase lower leg strength considerably.

Don’t start off with too steep an incline or too long a hill.

Check out the Treadmill Trainer Hill Runner 1iPod running workout. Unlike the other workouts, I’ve designed this one specifically for use on the treadmill. Why? Bascially because incline can be controlled easily on the treadmill. Why do you need to control incline? The idea behind this iPod running workout is to get you up to speed on hill training as fast as possible without risk of injury.

Start off with a constant incline on the treadmill and you’ll gain the confidence and strength needed to tackle hills in the great outdoors.

You can expect to run at a constant incline of 4%.

There’s more to this workout than simply plodding along at an elevated level for 30 or 40 minutes.

In addition to running at an incline, you’ll be fully occupied with interval sections. It’s all about getting the body and brain acclimatised to the various demands of hill running.

When you’ve mastered the basics of hill running and want to move things up a notch, have a look at Hill Runner Volume 2. This iPod running workout builds on the foundations laid down in Hill Runner Volume 1 and adds speed into the equation. By the time y0u’ve completed this badass workout a few times you’ll be a much stronger and faster runner.

The best bit?

On non-hill running days, you’ll be able to glide across flat surfaces like a speed skater!

If  you’ve tried an iPod running workout, get in touch and let me know if it helped you to achieve a training goal.

Your iPod Beginner Running Guide

Winter is actually a great time to get in shape. iPod beginner running workouts will soon get you off the sofa! Great for indoor and outdoor running, they can help you to start off and most importantly – stay motivated! So many people are put off running because they literally don’t know where to begin. Whilst lacing up a pair of trainers and moving your feet may sound pretty simple it can also be quite daunting for some.

Where do you start?

How fast do you run and for how long?

How many times per week do you need to run?

Those just starting out have all sorts of questions. In today’s iPod beginner running post I want to answer them and explain why using an MP3 can be incredibly beneficial to the runner just starting out. If you want to start training in winter, an iPod running workout is the way forward. Train outdoors or on a treadmill. The latter is great if you want to run to sound safely but don’t fancy dark mornings and slippery roads!

iPod Beginner Running: The Basics

Ok, so obviously you’ll need an MP3 player! The question is, which one? If you are an Apple fan then I’d suggest an iPod Nano. The smart folks at Apple have clearly tuned in to what runners want from an MP3 and tweaked the new generation Nano to suit. I’m a fan. It’s small enough to fit into the pocket of a pair of shorts or capri pants and the storage capacity is good at 8GB or 16GB. You’re looking at spending around $129 on a Nano. The battery life on the new gen Nanos is way better than it was previously so you won’t have to worry about running out of juice mid-stride.

Obviously you’ll need workout gear. For iPod beginner running workouts, light gear is best. If you’re planning on training indoors on a treadmill, a pair of lightweight running shoes and clothes made from sweat-wicking fabric will do nicely.

Here’s the good news; iPod beginner running workouts can be downloaded for $19.99.

iPod Beginner Running Workouts

You’re probably wondering what to expect from an iPod running workout aimed at beginners. There are plenty of different ones to choose from, which range from power walking to walking and jogging and jogging and running. The term ‘beginner’ covers quite a wide range of abilities. Some people haven’t run in years whilst others are just a little rusty. Still more people are pretty physically fit but aren’t used to running so need help with form and techniques.

iPod beginner running routines should be fun, inspiring and challenging.

The idea is to take you out of your comfort zone but not throw you in at the deep end! I’ll show you what you can achieve and how to go about it. The key to iPod beginner running is to choose a workout that suits your level of fitness. Otherwise, you could get disheartened, frustrated and fall at the first hurdle. There is a right way to start running and that’s to progress gradually but continually.

Using the right training techniques, you can rise up the ranks surprisingly quickly.

To give you an idea of exactly what’s involved, here’s the lowdown on two of my iPod running workouts. Feel free to get in touch with me and ask as many questions as you need to before buying.

Treadmill Trainer Volume 1

This iPod beginner running workout is for the total novice. If you want to begin but aren’t sure where to start, this is the iPod running workout for you.

It’s more than just a series of pumping tracks strung together for 40 minutes. Treadmill Trainer Volume 1 is stuffed with coaching tips, motivational tools and encouragement from yours truly. I take care of everything from music to workout structure and timings. You don’t have to do anything except lace up your running shoes, insert the earphones and press play.

Following a quick warm-up, I’ll take you through a number of energising walking and jogging intervals.

Combining walking with jogging will allow you to stay active for longer and acclimatise your body and mind to the sensation of moving continually for 40 minutes.

This iPod beginner running workout is all about building fitness and boosting confidence. When  you first begin you may not be able to imagine jogging for 30 minutes non-stop. Using Treadmill Trainer Volume 1,  you’ll lay the foundations for constant running.

Treadmill Trainer Volume 2

Now it’s time to up the ante and start working on speed, strength and developing endurance! Treadmill Trainer Volume 2 builds on the foundations laid by volume 1. At 45 minutes, it’s slightly longer and more challenging.

This is a great iPod beginner running tool for those looking to run a first 5k or improve on a previous race time.

If you can run a couple of miles comfortably without walking, this is the iPod running workout for you!

As always, we start with a warm-up at a comfortable pace. Never skip this part, it’s vital as you need to warm up the muscles and prepare them for the work ahead. Neglect to do so and you increase the risk of injury. The same goes for the cool down section.

This iPod beginner running routine will teach you how to run faster without collapsing exhausted halfway through. It will give you the tools to progress from rookie to intermediate runner.

You will be guided through 3 up-tempo interval running sections.

Cardio fitness will improve and you’ll be able to balance speed with distance – a must for race running. Before you know it, you’ll be entering your first 10k and then moving up to a half marathon! Interval running is also a great way to tone up, burn fat and improve the way in which the body supplies oxygen to the muscles. You’ll be a well-rounded, efficient machine.

A final word on frequency…

Contrary to what you may think, it’s not necessary to exercise for 6 or even 5 days per week in order to get fit. Running too much is the biggest mistake most runners make – both beginners and those at advanced level.

Perform an iPod beginner running workout 3 times per week and you’re onto a winner.