Making Running Easier, With Interval Workout!

Making Running Easier, With Interval Workout!I love running…when I am in a race! Any other day, not so much. Let me rephrase that…I love the feeling when I am done, but it’s always so hard for me to start.

Today I had an hour run on my schedule. My goal was to get in 5 miles. Not because it takes me 12 minutes to run a mile, but because it usually takes me a while to convince my body that it wants to run.

Here is how I do it…

1. Schedule a time to run. I have nothing else on my schedule from 2-3 today except to run. So nothing to keep me from running! No excuses!

2. Start with something you feel like doing. Today my legs are tired. I don’t feel like running at all! But I want to watch ‘Scandal’ and jogging at an aerobic easy pace sounds doable for me.

3. Set a low goal that is doable. Today I can run 10 minutes and then if I hate it, I’ll walk 10 minutes and see how I feel after.

4. If you are really not in the mood, pick your fave distraction. As mentioned above, I want to watch ‘Scandal’.

5. Just start!!! Ok, I’ll watch ‘Scandal’ while I jog for 10 minutes.

6. One of three things happen…

  • I feel good after a mile of jogging and I keep going
  • I feel crappy after a mile so I walk the next 50 mins at a high speed or incline
  • I feel great and decide to pick up the pace and add a few intervals

If intervals are on my schedule and I don’t have it in me, I will play a lot of games on the treadmill like 30 seconds fast, 30 seconds walk, 1:00 easy jog, repeat or alternate with 1:00 fast, 1:00 walk, 2:00 easy. Typically next thing I know 30 minutes has gone by and the running endorphins have kicked in and I can continue at a higher intensity.

Here is a sample interval workout for you when you’re having a hard time getting going. PS you can do this outside too with estimates for your pace, I do this on the treadmill.

  • 10:00 easy jog/walk
  • 1:00 up .5 mph
  • 1:00 up .5 mph
  • 1:00 up .5 mph
  • 1:00 up .5 mph
  • 1:00 up 1.0 (this should be the max you can maintain for 1:00 knowing you will have a rest after, his may take a few rounds to get this right)
  • 4:00 walk
  • 1:00 back to easy jog

Repeat, make adjustments as needed until the 1:00 interval is hard but doable. With a 10:00 warn up and cool down, 4 rounds of this equals an hour! WHAT? Time flies when you are having fun!

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Happy Running!

See you soon!

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