Skip to content

Interval Training for Newbies

Interval Training

When we think about you – our beloved users, we wonder if you are getting the most out of your workouts? To support you in your training, we have included the interval training feature a while back. However, we would like to encourage more of you to incorporate interval training in your workout because it simply brings results. Interval training is available for all Endomondo Premium users and PRO app users on Android and iPhone. It can be intimidating at first, especially if you’ve never done it before, but following lines from Greatist.com should give you some ideas on how to start: 

INTERVAL TRAINING FOR NEWBIES BY
Greatist Logo
Whoever said slow and steady wins the race didn’t have a full-time job, a slowing metabolism, and an endless to-do list. When it comes to staying in shape on a tight schedule, there’s no fairy tale solution, but there might just be a practical one: interval training.

Research suggests that by alternating bursts of high and low intensity activity, interval training can super-charge fat-burning, boost metabolism, and improve cardiovascular fitness. These dynamic workouts require no fancy equipment and can clock in at just 15 minutes a pop (consider how long we spend hitting the snooze button every morning). Intervals are also ideal for keeping workouts fun and varied and, since speed and resistance can be easily adjusted to meet any skill level, they’re very newbie-friendly.

Sound too good to be true? The Greatist team zipped over to Crunch Fitness — Union Square, where Master Trainer Jennifer Cassetty invited us to test three interval workouts, each tailored to fit our testers’ varying fitness levels. Read on to get some programs, takeaways, and tips on revving things up with intervals.

BEGINNER PROGRAM
[4-minute warm-up]

2-minute walk

2-minute jog

1-minute run

Repeat 3 times through

[5-minute cool-down and stretch]

What our Greatist tester, David, had to say: “I don’t run often (read: almost never), and while I enjoyed the program, I had a bit of trouble adjusting my stride to fit the different paces.” What David recommends: “Start small and work your way up. I felt great even though the runners next to me absolutely smoked my workout. It was an awesome feeling afterwards. I definitely got a good workout.”

INTERMEDIATE PROGRAM
[5-minute warm-up]

30-second walk

1-minute sprint

1-minute incline lunges on the treadmill

Repeat 6 times through

[5-minute cool-down and stretch]

What our Greatist tester, Leah, had to say: “As a distance runner, I usually just set the timer on the treadmill and go. With interval workouts, you need to pay attention to the clock the entire time, especially when the intervals are short.” But the time flew by, Leah said, and she liked being in control of her speed and incline: “It’s a great way to track your progress.”

ADVANCED PROGRAM
[5-minute warm-up]

1-minute sprint, 1-minute jog

2-minute sprint, 1-minute jog

3-minute sprint, 1-minute jog

2-minute sprint, 1-minute jog

1-minute sprint

[5-minute cool-down and stretch]

What our Greatist tester, Derek, had to say: “Interval training is fun because there’s never enough time to give up. There’s always a break coming in just a few seconds, so you can push yourself to the brink knowing there’s an opportunity to breathe (literally) afterwards.” Why keep it up? “At least for me, it’s an effective way to maximize precious gym time. Plus, when I’m done, I always feel like I’ve accomplished something instead of just slogged through it.”

TIPS FROM OUR EXPERT
Ready to give intervals a try? Consider Cassetty’s quick tips for a safe and effective run:

  • Foot Action. Most sneakers are built to last up to 500 miles before the shock-absorbent foam breaks down. Keep feet happy and healthy by replacing them as often as needed (usually after about 6 months).
  • Stride Right. A stride that’s too short or too long can lead to repetitive stress injury. How to know what’s just right? When running with the proper stride length, the feet should land directly underneath the body. If the body appears to bounce, take that as a sign the stride is too short.
  • Mind the Incline. Hills (artificial or not) can add strain to the knees. For those attempting incline lunges, be sure to take a big enough step forward that the knee stays directly over the heel, which will minimize knee strain.
  • Balancing Act. For a 5-day-a-week workout schedule, try intervals for 2 of those days and steady state cardio for the remaining 3. A balanced mix keeps the cardiovascular system working efficiently.
  • Mix it up. The beauty of intervals is their built-in variety. If the above programs need a little kick, try adding a lateral shuffle (be careful when trying on the treadmill) in order to work different joints and challenge muscle memory with new movement patterns. Tired of the treadmill? Hop on a bike or an elliptical instead.
  • Loosen up. High-intensity exercise demands a proper warm-up, cool-down, and post-run stretch session. Be sure to focus on the main muscle groups worked, holding each stretch for 10 to 15 seconds a side, then repeat.
  • Think Big. Intervals are all about progression. Aim for a 10 percent increase each week— whether that’s increased speed, resistance, or duration. “The point is to take you out of your comfort zone, so if you don’t feel like you’re challenged, move on,” Cassetty says.
  • Be committed. As with any new workout, patience is key. Some interval converts might see results as quickly as 2 weeks in, while others might need 12. Train hard and take pride in keeping track of your progress!

Greatist is the fastest-growing fitness, health and happiness media start-up. Check out more health and fitness news, tips, healthy recipes, expert opinion, and fun times at Greatist.

14 Comments Post a comment
  1. It would be very beneficial if the website showed such intervals, instead of a flat 1Km split only.

    March 20, 2013
    • Caverna #

      This !!!

      April 17, 2013
  2. can this be applied to walking too?

    March 20, 2013
  3. Hi!!!
    A few weeks ago I started running, and the interval training is the best for me by far.
    The problem is that if I select this type of training any other voice notice for this meeting is lost, am I right? If it is a shame as I always like to check my peace, for example.
    Thanks!

    March 20, 2013
  4. Would be good to have interval training based on heart-zones but that something we are waiting for years now.

    March 21, 2013
  5. 3dog #

    Hi, I use HRM for all my training with Endomondo. I wish I could customise the audio coach to tell me when the heart rate becomes too high. Are you planning to add such options? Lots of sport programs already have it, but I really like yours.

    Now it tells the current heart rate every 2 minutes, then I stop and go again, but it really isn’t a good solution.

    March 26, 2013
  6. Dean #

    ok cyclests also use this and also are beginers

    March 31, 2013
    • Dean #

      so where our beginers training for cycles lol

      March 31, 2013
  7. It would be nice to be able to save custom intervals created by the user on website.

    June 4, 2013
  8. Kulvinder #

    Just wonder the Blackberry Curve version of Endomondo ever support Interval training?

    June 13, 2013
  9. Vladimir #

    I’d like to see the graph of interval trainings on the web site in the same form as in the app

    July 10, 2013
  10. Great! I’m jogging every morning. I will add this program to my training.
    Thank you

    July 11, 2013
  11. Simon #

    the way results are shown for intervals in the app works really well, as you can see each the average time and pace for all parts of the interval training….but this is not available in the PC version….Am I missing something?

    November 7, 2013
  12. Roald Kiilerich #

    Hej
    Jeg bruger træningsplanlægning. Det er faktisk rigtigt godt.
    Men det undrer mig, at jeg kun kan se den samlede gennemsnitsfart i en intervaltræning. Det kunne være fedt i et 1000m interval, at kunne vælge at se intervallets gennemsnitsfart.
    Mvh
    Roald

    March 1, 2014

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Follow

Get every new post delivered to your Inbox.

Join 432 other followers

%d bloggers like this: