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Old 08-12-2007, 04:08 PM   #1 (permalink)
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interval traning - for running

does anyone here know how to come up with a proper interval traning routine for somebody?

ive started running and i really like it, so im gonna try interval traning but im not sure what my workout should be as in how long should i sprint, how long should i jog? and how many reps should i do

i way 180 and can run about 2 milea at one time, i know i suck
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Old 08-12-2007, 04:39 PM   #2 (permalink)
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you weigh 180, not way. And just mix it up and see what works for you, try sprinting for 15 seconds then jogging for 30-45 seconds. Do that for a total of 5-10 minutes and see how you feel. There's no definite way to do interval training you just have to mix it up. Try doing other things as well, such as bleachers, hill sprints, and body circuits.
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Old 08-12-2007, 06:06 PM   #3 (permalink)
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Try looking up Fartlek training. It doesn't need to be structured, you basically train as hard or as easy as you like.
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Old 08-12-2007, 09:25 PM   #4 (permalink)
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just ran 2 miles in 16'46" how does this compare to you guys, think its dam good for a person with a gut
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Old 08-12-2007, 11:03 PM   #5 (permalink)
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just ran 2 miles in 16'46" how does this compare to you guys, think its dam good for a person with a gut
not really. 10-12 would be damn good.

30 second balls to wall sprint, 30 second jog repeat as long as ya can

start with 5 minutes, then add 5 minutes every so often.
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Old 08-12-2007, 11:35 PM   #6 (permalink)
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yr. recovery periods can be slightly longer than yr. push it intervals.

some people train intervals with a "boxer's run" where after every mile you sprint for 3 minutes but that might take awhile.

I don't know if you're trying to lose weight or not, but interval is very helpful for that also.
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Old 08-13-2007, 06:30 AM   #7 (permalink)
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Yep, the boxer's run is what I'm doing now and it's very hard, I can get about 3 miles down with 9 minutes of sprinting total, and then I do a 1 minute 6km/h jog. It amounts to about 23 minutes total
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Old 08-13-2007, 01:14 PM   #8 (permalink)
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Quote:
Originally Posted by swpthleg
yr. recovery periods can be slightly longer than yr. push it intervals.

some people train intervals with a "boxer's run" where after every mile you sprint for 3 minutes but that might take awhile.

I don't know if you're trying to lose weight or not, but interval is very helpful for that also.
yeah i am trying to lose weight
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Old 08-14-2007, 12:42 PM   #9 (permalink)
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Well I dont know about anyone else but here is what i have found HELPS alot with cardio:

1. Swimming 1 mile to start out (32 laps in a 25meter pool)
then progress your way up every week with like 4 more laps etc

Swimming I found is awesome cardio and even helps strength endurance
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Old 08-15-2007, 07:52 PM   #10 (permalink)
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Well I dont know about anyone else but here is what i have found HELPS alot with cardio:

1. Swimming 1 mile to start out (32 laps in a 25meter pool)
then progress your way up every week with like 4 more laps etc

Swimming I found is awesome cardio and even helps strength endurance

swimming a mile? I happen to be an eagle scout, and I swam 1mile once and I thought I was going to die afterwards. Thats some hardcore shit. if you can i bet that would be a beast of a cardio workout.

the only problem is it dosent work your body properly because your body never gets hot, and you dont sweat nearly as much as you would if you were running.
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