Interval Training: How To Video with Routine

Beginner/ New to Running Routine:

Tired of the same old routine on the treadmill? This 40-minute workout demonstrated by RHF volunteer Liz alternates between fast walking and jogging. It's perfect if you're just getting back into running, new to running or simply looking for a fun and interesting routine to try!

Keep your incline at 1.0 the entire 40 minutes and vary your routine by beginning and ending with the lower intensity for a longer duration then amping things up to a higher intensity for a shorter duration in between. Note that during the high intensity portion you'll be going through two parts: Part 1 alternates between a speed of 5.5 mph for two minutes and 3.5 mph for four minutes (repeat each speed once); Part 2 alternates between a slightly faster speed of 5.8 mph for two minutes and 3.5 mph for four minutes (repeat each speed once).

Click here to get a printable PDF file of these Interval Workouts. 

Hope this helps! Have fun!