Running Intervals on the Treadmill
March 13, 2007
Today was a good day running. I ran for the first time in a while without my shins really bothering me. I ran on the treadmill and I focused on intervals of 3 minute walks and 7 minute runs. I did this three times for a 30 minute workout.
I ran the first segment at a 10 minute mile pace, the second segment at a 9.00 pace, and the last one at an 8.5 pace. I was surprised I could run that fast as I previously hadn’t tried going faster than a 10 minute mile.
My average heart rate was 151, and my max was 177. In the last segment, I ran the last five minutes with my heart rate over 175 – and it didn’t feel that uncomfortable. My average was low because I was able to drop back into the low 130’s during the three minute walks.
Hopefully before Bloomsday (less than two months away ugghh), I can get to the point where I slowly run during the resting part of the intervals instead of walking. I also need to start running outside more than once a week. And I need to increase this particular workout to 40 minutes instead of 30. But for now, I’m progressing nicely.
Entry Filed under: 2007 Resolutions, Goals, fitness, fitness over forty, male over forty, over forty, running. .
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1.
zappoman | March 13, 2007 at 10:17 pm
For what it’s worth… and I know your wife knows much more about this than I do, seeing how she’s an actual professional…
But I think that you might be better off continuing to take full walk breaks, not jog breaks… but if you want to reduce your time taken by breaks, then try to make your breaks shorter and your time between breaks longer.
I think that if you shoot for 1 mile of running and then 1 minute of walking you’re be in really good shape.
The reason I suggest this is that as I understand the concept of walk breaks… the idea is that your leg muscles used in walking are different than the leg muscles used in running (or jogging) and so by taking these WALK breaks, you’re not only resting your heart, but you’re also resting your running muscles, and allowing them to stay fresh longer.
Anyway, just a thought, congrats on a good interval workout!
2.
waistloss | March 14, 2007 at 1:30 pm
Intervals are a bear. Way to go! Keep it up!
3.
lsabin | March 14, 2007 at 1:41 pm
Nice job. The walk breaks allow you to run faster, than if you were just running. You are getting the interval effect.
Keep it up, You’re awesome!
4.
Karl McCracken | March 15, 2007 at 10:30 am
Nice one, Centurion.
I used to be really dismissive of treadmills, but the way you can programme this sort of intervals workout is where they really shine . . . apart from the fact that the machines at my gym don’t go fast enough
Increasing the incline is also good – could you run a programme with flat running for the speed section & inclined for the rest?
5.
Phil Sabin | March 15, 2007 at 10:41 am
you could program it manually as you go or you can use a pre-set hill run that they have.
Personally, I’m not ready for that level of commitment yet. Running and I are still just dating at this point.
6.
Michael | June 13, 2007 at 10:00 am
I love intervals on the treadmill. Especially for my speed workouts. I will run a warm up mile at a slow pace, then sprint 400m and walk/jog for 200m. I may repeat this anywhere from 6-8 times and then do a slow cool down mile. I also mix up the distances with 800m, 1200m, and 1600m. If you guys want I have some great interval workouts.