I am a reluctant runner. There is part of me that loves the running high, but as I age, my body does not love running. I’ve turned to interval running to rekindle my love for getting outside and moving my body. I was first introduced to interval running when I trained for the Honolulu Marathon in 2000 when I began to have both hip and knee problems during my training.
Interval Running For Beginners
After that, interval running became my favorite way to run. Now that I am getting back into it, I wanted to share my plan. It’s a great way for beginners who have never run or runners who may want to get back into shape like me.
There are many suggested methods for interval running. When I attended Fitbloggin’ 14, I ran with a group to complete a 5K where we did a 30/30 split. We jogged for 30 seconds and walked for 30 seconds. I could not believe how quickly we ultimately finished and how good I felt considering I had not run in ages.
I also like a 60/60 split. When I am back into running shape, I typically aim for 4/1 split which is four minutes of running and 1 minute of walking. Give different intervals a try to see what feels good for you. I highly recommend the 30/30 option as a good way to start.
In the beginning, you want to focus on form rather than speed. Here is a great info/graphic to consider your form.
After you have tried the 30/30 or 60/60 interval for a while, or just want to try something new, here is a great interval running for beginners workout:
Whether you’re new to interval training or running in general, you can change up your speed and time variables to create a wide variety of interval running workouts to continually advance your training. Getting started with treadmill running? Here is another great workout idea.