Interval Training Running Workouts

Interval training workout is a physical training program, in which the person performs a workout at different intensities at different specified intervals. Interval training is not just limited to running workouts, it can also be used for swimming, rowing, cycling, etc. Interval training have been used by athletes since a long time. Because, interval training helps in running faster and longer. Interval training running program is used weeks or months before by athletes to prepare for short races, marathons or for half-marathons. However, interval training can help a person to lose weight too, and increase their cardiovascular capacity. Here are some safety tips on interval running that you should keep in mind and two sample workouts.

Interval Training Running Routine

Important Safety Tips
When performing any interval training routines, it is important that you do a warm up, and set a goal which is within your body's ability. Start the workout slowly and then you can include longer interval. Keep your pace steady during the intervals, and once you have gathered enough stamina add more repetitions. To add more to the workout, increase the intensity or time, but do not add both at the same time. Train on a smooth, flat surface. Lastly, bring your heart rate down, when in the rest interval during your running and jogging workout.

Interval Training Running for Weight Loss Workout
Here is a sample routine of interval training on treadmill, that will help you to lose weight fast.

• Warm up for 5 minutes at low speed of 4 kmph, and increase speed by 0.5 kmph every minute.
• 2 minutes jog at 6.5 kmph.
• 2 minutes incline up by 1 every 30 seconds.
• 2 minutes decrease by every 30 seconds.
• Sprint for 1 minute at 12 kmph.
• 2 minutes jog at 6.5 kmph.
• 2 minutes incline up by 1 every 15 seconds.
• 2 minutes decrease by every 15 seconds.
• 3 minutes jog at 6.5 kmph.
• Sprint for 2 minute at 13 kmph.
• 2 minutes jog at 6 kmph.
• Cool down for 5 minutes, by reducing speed by 0.5 kmph every 30 seconds.

High Intensity Interval Training Running Workout
Here is a sample interval training workouts used for sports conditioning.

• 5 minutes warm up light jogging.
• 2 minutes moderate intensity.
• 2 minutes low intensity.
• 30 seconds of high intensity workout.
• 30 seconds of low intensity workout.
• 30 seconds of high intensity workout.
• 30 seconds of low intensity workout.
• 30 seconds of high intensity workout.
• 30 seconds of low intensity workout.
• 30 seconds of high intensity workout.
• 30 seconds of low intensity workout.
• 60 yard sprints or 10 seconds if not running.
• 90 seconds rest.
• 60 yard sprints or 10 seconds if not running.
• 90 seconds rest.
• 60 yard sprints or 10 seconds if not running.
• 90 seconds rest.
• 60 yard sprints or 10 seconds if not running.
• 90 seconds rest.
• 60 yard sprints or 10 seconds if not running.
• 90 seconds rest.
• 60 yard sprints or 10 seconds if not running.
• 90 seconds rest.
• 5 minutes cool down light jogging.

This was about what is interval running, how it works, and two sample workouts. Before, starting any interval training running workouts, make sure you consult your doctor. Because, for interval training the body undergoes high intensity workout, and if the body is not prepared for it, it can really cost the body. So, if you are a total beginner, it is advised that you go with a more basic program for interval training.