It appears you have not yet registered for SparkPeople. To get a free nutrition and fitness plan and join our community click here....



Cardio Workouts

Running Intervals *


This program incorporates interval training (burst of activity followed by a recovery period) which will help you burn more calories.
It will help increase your speed and has 3 levels to choose from. This is a general program and may need to be adjusted depending on your fitness level. Use Rate of Perceived Exertion (RPE) as your guide (see below) and adjust speed or distance as necessary .


*If you find you don’t need the full 2 minutes for recovery, slowly decrease that amount of time (and/or increase time of the hard segments).

**If you do not have access to a treadmill, use RPE as your guide for how fast or slow to go.


Print This Workout

 
RPE Time
(min)
Beginner Program
(mph)**
Intermediate Program
(mph)

Advanced Program
(mph)
3.5 (warm up) 5 4.5 5.0 5.5
6.5 1 5.5 6.0 6.5
5 2 5.0 5.5 6.0
7 1 5.7 6.2 6.7
4 2 4.8 5.3 5.8
6.5 1 5.5 6.0 6.5
5 2 5.0 5.5 6.0
7 1 5.7 6.2 6.7
4 2 4.8 5.3 5.8
    Proceed to cool down Repeat series once (excluding warm up), then proceed to cool down Repeat series twice (excluding warm up), then proceed to cool down
3.5 (cool down) 5

4.5

5.0 5.5

TOTAL TIME
(including warm up and cool down)

  22 Minutes 34 Minutes 46 MInutes


R.P.E. Scale - Rate of Perceived Exertion
1-10 Scale that rates how you are feeling (both physically & mentally) as it relates to exercise fatigue. 1) Rest
2) Very Light
3) Light
4) Fairly Light
5) Somewhat Hard
6) Hard
7) Hard (heavy)
8) Hard (heavy plus)
8.5) Very Hard
9) Very Hard Plus
9.5) Extremely Hard
10) Maximum Exertion


Back to Fitness Resource Center

 
Today On SparkPeople
Featured Article
8 Lessons from "The Biggest Loser"

You may think that these contestants have it made, with chefs, trainers, and a $250,000 incentive to lose. Realistic or not, the show offers plenty of tips that you can apply to your own weight loss journey.

Read More
Top Searches
Seated Dumbbell Rows
A strong upper back improves your posture-- and looks great too!
SparkRecipes: Featured Recipe
Chocolate Fondue (Chef Meg's Makeover)
Submitted By: CHEF_MEG

By choosing a darker chocolate and fat-free evaporated milk, Chef Meg was able to cut the calories in half on this already-slimmed down chocolate dip. She used bite-size marshmallows to ease the melting process.

Her three boys love dipping fruit into this tasty and low-cal treat. Full Recipe

 Search SparkRecipes
Activity Stats
  • Calories Burned: 7,840,495,046
  • Pounds Lost: 10,436,485
  • Cups Water Drank: 241,643,504
  • SparkAmerica Minutes: 1,176,462,612
Join SparkPeople For Free!
Get a personalized diet and fitness plan, great newsletters, post to our message boards, and even your own personal SparkPage!

Join Now For Free!
Customize Today on SparkPeople