Two Excellent Interval Training Routines

Yuri Elkaim, BPHE, CK, RHN
myTreadmillTrainer.com

In the wide, wide world of sports, running is a pretty popular activity.  It’s easy, it’s fun, it’s something you can do with someone else, and it works.  Running isn’t just getting out there with a pair of Nikes and tackling the great outdoors, though.  There is actually more to it.

Take weight loss, for example.  Running is a pretty popular exercise for people wanting to lose weight. The most effective running routines give you the best return for your time.

Welcome to the wide, wide world of interval training routines.

What is Interval Training?

It’s okay if this is a new term.  But regardless of if it is or isn’t, the two routines below will give you awesome tools at your disposal to take care of business - losing weight.

But first, I’ll spend a couple of seconds tell you about interval training.  When you think of running for exercise, you probably think of a human Energizer Bunny out on the road- it just keeps going, and going, and going, and going.

That really isn’t the best way to do it, though.  You need to make your body work. Just running a few miles here and there won’t cut it.  Below, you will see the first of two interval training routines.  This first routine is pretty simple and is your basic interval training routine, so you can use it as a template if you want.

Interval Training Routine #1: The Basics

Let’s say that you can run a mile at a decent pace (you get a good sweat going and feel the burn).  Take a third of that distance and run it at your normal, average pace.  When you get to the end, don’t stop, but dial it up a notch or two and start going at it at a significantly faster pace, for half of your first leg.  In this example, it would be one-sixth of a mile.  Then, when you reach the end, run your average pace for a third of a mile.

Keep this going and you’ll have an interval cycle.  Run cycles for at least 30 minutes on a regular basis and you will shred fat.

Interval Training Routine #2: Pyramids

Warning: Not for the faint of heart.  Okay, it’s not that bad. It isn’t for beginner runners, though.

Start off by running your normal pace for 4 minutes.  Then, run at your fast pace for 30 seconds.  Back down to your normal pace for 3 minutes.  Run your fast pace for 1 minute. Back down to your normal pace for 2 minutes.  Run your fast pace for 45 seconds. Back up to your normal pace for 3 minutes. Run your fast pace for 1 minute. Then finish by running a 4-minute normal pace and a 30-second sprint (and make it your fastest leg of the day). 

That is a pyramid, and by the time you are done, you will definitely feel like you just lost weight. Or your breath. 

Probably both.

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