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Get it Up - Your Heart Rate, That is: Running Intervals

I hope you all are getting outside while you can. Winter is turning into Spring, but I expect one more weather backlash, one last cold snowy or rainy Hurrah from Mother Nature. So, get out while you can and try this interval running workout.

We all know that cardio workouts are an essential element to fitness and weight loss, but doing the same old routine can get quite stale (the air inside your gym?). Adding some interval training can really spice up your exercise routine as well as increase its calorie burning potential.

When doing interval training, you need to work with your own Rate of Perceived Exertion or RPE and work between easy (1-3), medium (4-7) and hard (8-10) amounts of exertion. Since I am a numbers gal I like using a heart rate monitor more. For Intervals you work between intensity levels of Fat Burning, Endurance and Performance training. To find your heart rate zones check out my Calculator.

Interested in trying the workout? Then

01:00-05:00 -- Brisk walk in Fat Burning Zone or RPE 2-3
05:00-10:00 -- Jog in Low end Endurance or RPE 4-5
10:00-12:00 -- Run in Upper zone of Endurance or RPE 7
12:00-15:00 -- Jog in Low end Endurance or RPE 4-5
15:00-17:00 -- Run in Upper end Endurance or RPE 7
17:00-18:00 -- Run in Upper end Performance zone or RPE 9
18:00-21:00 -- Jog in Low end Endurance or RPE 4-5
21:00-23:00 -- Run in Performance zone or RPE 9
23:00-28:00 -- Run in Upper zone of Endurance or RPE 7
28:00-29:00 -- Run in as fast as you can!!!! or RPE 10
29:00-32:00 -- Jog in Low end Endurance or RPE 4-5
32:00-37:00 -- Brisk Walk in Fat Burning Zone or RPE 2-3

Now stretch your legs.

You can turn this into a walking / jogging workout by walking briskly and turning all the running intervals into light jogging.

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MuppetsForDinner MuppetsForDinner 10 years
I do interval training all the time, too. I'm going to be training for a 10K (starting Apr. 1) and I'm planning on using this workout.
UrbanBohemian UrbanBohemian 10 years
I'm planning on doing a running interval tomorrow, but that was before I found this. I found one in Shape magazine's May '06 issue, but this looks good too!
krisua krisua 10 years
Yeah! I will try it next time, been out running already for three times this spring (thanks to the global warming...)
muchacha muchacha 10 years
I did this today actually, but with a heart rate monitor .. honestly such a satisfying workout :)
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