Week 1
Guidelines:
Run for one minute straight, then walk slow for one minute to recover. Repeat
[..] “You push your body harder in intervals since you’re not trying to hold back for later. By going all out, you can do less running overall and work harder than you did before.”
It’s very important to listen to your body. You need to know the difference between “pushing it” and “overdoing it.” I always wear my heart rate monitor to make sure that I’m not going overboard on the sprints. If my heart rate gets too high, I bring down the intensity of the pace."[..]
-- This exercise was taken and modified for a 4 week interval from "Canadian Running" magazine.
Article "LOSING IT: Interval training for weight loss" By Michelle Kempton (June 25, 2010)
81% Successful
Latest Results Feedback
Successful: 23 Aug 10 by spcyckn
"I did it! I cheated a bit after running the 10th interval time, by adding ..."
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Successful: 19 Aug 10 by slove85
"MY sister in law is doing this with me and makes it so much easier to do ..."
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Week 1
Guidelines:
Guidelines: Walk 1 min at 3mph. Run 1 min @ 5mph. Repeat for 30 min. You'll be sweating hard by the end. (Optional: If you're having trouble running 5mph, start with 4mph and work your way up till the end of the week.)
75% Successful
Latest Results Feedback
Successful: 23 Aug 10 by Hazeleyes
"I was only running at 4mph and it was a challenge, I did that 3 times this ..."
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Successful: 23 Aug 10 by lilsmurf74
"Walked/ran 3 times this week - Monday, Wednesday and Friday."
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Failed: 18 Aug 10 by Mainty
"but still working hard"
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Weeks 1 to 4
Guidelines:
Don't forget to drink lots of water. Either before, during or after. Not too cold. You don't want to harm your throat. You can also replace water with 1 cup of skim milk or 1% milk, only at the end of exercise.
86% Successful
Latest Results Feedback
Failed: 11 Sep 10 by tneeland
"not enough been busy haven't eaten well either (moving)"
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Failed: 07 Sep 10 by Bandit 1200
"Have not worked out enough....."
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Week 2
Guidelines:
Increase time to 45min at the same speed as week 1. Your running speed should definitely be at least 5mph. Keep walking at 3mph.
46% Successful
Latest Results Feedback
Successful: 29 Aug 10 by lilsmurf74
"oh yes! I ran 1.5 miles."
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Failed: 28 Aug 10 by Hazeleyes
"Ran at 4mph for 20 mins a couple times this week."
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Failed: 25 Aug 10 by JBird1632
"With two small children, triple digit weather, and trying to get my fl ..."
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Week 3
Guidelines:
Total time: 45 min.
Increase running rate to 6mph.
Keep walking at 2mph or 3mph.
50% Successful
Latest Results Feedback
Successful: 06 Sep 10 by lilsmurf74
"increased distance to 1.5 miles, going for 2 this week."
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Week 4
Guidelines:
If you followed everything through so far, by this time you should be used to this exercise.
So let's raise the bar a bit more.
Total time: 1hr. Walk 2-3mph. Run 6mph.
If you are feeling really great, you can always increase the speeds, but try not to decrease them.
25% Successful
Latest Results Feedback
Failed: 07 Sep 10 by Bandit 1200
"Have not started......"
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Failed: 07 Sep 10 by Mama Italiana
"Worked too many late hours, unable to have energy"
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