Interval Running: Why You Should Do Them, How To Start, and A 20-Minute Interval Run Schedule

“This post was sponsored by adidas, all opinions are my own.”

I never thought I’d say this, but running has become my new hobby. In fact, it’s been a lifesaver for my mental health throughout this entire pandemic. I started incorporating various forms of running into my workouts 7 months ago and haven’t looked back since. Physically speaking, it’s done wonders for my body, but more than anything, running has been an amazing form of therapy for me to burn energy, unwind, and devote some time to myself each day. And here’s the kicker – I’m not even that good at it. But, if this year has taught me anything, it’s that you can certainly enjoy things you aren’t the best at. I get asked all the time about my workouts so today, we’re diving into one of my favorite ways to do cardio – interval runs. Here’s a rundown of all the benefits of Interval Running: Why You Should Do Them, How To Start, and A 20-Minute Interval Run Schedule.

BENEFITS OF INTERVAL RUNNING AND WHY YOU SHOULD DO THEM

Promotes Weight & Fat Loss: During interval runs, you perform short periods of high intensity sprints which forces your body to use fast-twitch muscle fibers. These muscles burn a higher amount of energy and thus, performing these runs help you burn up to three times as many calories as the standard slow-and-steady distance runs.

Higher Afterburn Effect: In addition to that, your body will continue to burn extra calories up to 48 hours after training is complete. You can’t get this from a regular distance run.

More Efficient: Interval runs are a great way to challenge your body while shortening your work time. If done properly, with effort, and consistency, you will see results much faster than going the slow and steady route. Ideally, interval runs should last between 15-20 minutes. That’s it.

Increase Performance: I use interval runs as a great way to condition my body and prevent my workouts from plateauing. Looking back at where I started and where I’m at now, I can attest to how stronger, faster, and longer I can endure these runs. Whether you’re just starting out or already an advanced runner, anyone can benefit from adding interval runs into their routine.

HOW TO START

Just Start: No matter where you’re at in your training, my best advice is to just start. That’s it. You don’t need to be in great shape to be a good runner or a fast one. Everyone has their own starting point so use that as a gauge for your progress.

Keep A Record: Whether it’s logging your time or taking pictures, tracking your progress is so important. Day in and day out, you may not notice those small changes happening, but if you’re putting in the work, it will show on paper. Remember: SMALL changes add up to BIG results!

Invest In Some Good Gear: Investing in a good pair of running shoes is top priority. With so many styles to choose from, adidas can help you find the right shoe to best fit your training style, support needs, and budget. I’ve been a longtime fan of this brand because of how great I feel in their pieces. These adidas Supernova Running Shoes are only $100 and as bright as they come. They provide comfort and support both on and off the track.  That’s because they’re designed with flexible cushioning and a breathable mesh upper.

20-MINUTE INTERVAL RUN SCHEDULE

Here’s a 20-minute interval run schedule I did last week. You can perform this on a treadmill or outside. Depending on your fitness level, you can adjust the speed as needed. As with any workout, make sure to properly warm-up to prevent injuries. I recommend doing interval runs 2-3 times a week. For alternative days, you can perform another cardio option or do longer runs/walks. This will allow your body to recharge. Enjoy the run!

20-MINUTE INTERVAL RUN

• 1:00-3:00 // Warm-Up Brisk Walk (4.0)
• 3:00-5:00 // Warm-Up Jog (5.5)
• 5:00-7:00 // Run (6.0)
• 7:00-8:00 // Walk (4.0)
• 8:00-10:00 // Fast Run (6.5)
• 10:00-11:00 // Walk (4.0)
• 11:00-12:00 // Fast Run (7.5)
• 12:00-13:00 // Walk (4.0)
• 13:00-14:00 // Sprint (8.5)
• 14:00-15:00 // Walk (4.0)
• 15:00-15:45 // Sprint (10.0)
• 15:45-17:00 // Walk (4.0)
• 17:00-17:45 // Sprint (10.0)
• 17:45-20:00 // Cool Down Walk (3.5)