Running Interval Workout

This week's workout can be performed without additional fitness equipment. All you need is:

• Yourself, and
• A place to run

Continue reading or skip ahead to this week's running interval workout.

"What I've found is that we don't sprint as often as we should, and we'd certainly benefit from workouts that encourage this appropriately." ~ David Bohmiller

Disclaimer

As detailed in our Terms of Service and Privacy Policy, by engaging in any physical activity or exercise program with Adelante Fitness, you acknowledge and agree that you have consulted with your medical professional and have obtained medical clearance to participate. The workouts and training programs shared on AdelanteFitness.com and in our newsletter contain only recommendations and are intended to be used for educational purposes only. Actual exercises, volumes, and intensities are undertaken at the user's sole discretion and are performed at the user's own risk. Adelante Fitness LLC makes no express or implied warranties regarding this content.

Running Interval Workout

Time-Based Running Interval Workout

For this workout, it's ideal to have a fitness watch or other fitness wearable technology that tracks and displays or alerts you to time elapsed.

Description

Perform 5 rounds of:

• 3 minutes on
• 90 seconds rest
• 30 seconds on
• 90 seconds rest

Working intervals. With 2 distinct time-based, running intervals, the pace of your 30 second intervals should be faster than that of your 3 minute intervals. If tracking your metrics during your workouts, or if aligning your training with specific racing goals, you might set your running intervals based on specific paces or target heart rates.

Resting intervals. The 90 seconds of rest can be performed as complete rest (e.g. - standing or sitting) or as walking intervals.

Recommendations

This workout can be completed anywhere. If you're using fitness wearable technology to track your workout data, by performing the workout at a track or in designating specific routes, you'll be able to better track your progress over time.

Benefit

This interval running workout benefits novice and experienced runners. For new runners, the varied intervals help them become more aware of their pacing. Running for 3 minutes at a steady pace, followed by a faster 30-second sprint, breaks the habit of running at a uniform speed. This variation improves cardiovascular fitness and helps runners handle different speeds, which is crucial for endurance and race performance.

For experienced runners, especially those using wearable fitness technology, this workout promotes attention to specific intensities. Monitoring pace and heart rate with wearables ensures that runners stay within their targeted zones. The rest intervals allow for recovery while keeping the heart rate elevated, making the workout more efficient. This type of training boosts metabolism, improves speed, and enhances overall running efficiency. By combining steady and sprint intervals, runners get a well-rounded cardiovascular workout that supports various fitness goals, from fat loss to better endurance and speed.

Questions or Stories

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Disclaimer:
This training program contains only recommendations and is intended to be used for educational purposes only. Actual exercises, volumes, and intensities are undertaken at the user's sole discretion and are performed at the user's own risk. Adelante Fitness LLC makes no express or implied warranties regarding this content.