Interval Running Workout for Beginners: Benefits and Risks

Interval Running Workout for Beginners: Benefits and Risks

Most beginners prefer searching the exercises and trying to find an easy escape for themselves, but the excessive amount of information defeats their will. However, the basic principle is to pick the top options and commit to your interval running routine. Starting with interval running can be an easy way to start working on your physical fitness. This article will tell you what you need to know about interval running, its benefits and risks.

1. Hitting The Ground Interval Running

Interval running, a well-known running method, can be a beneficial workout due to being a type of HIIT (high-intensity interval training).

To successfully complete interval running for beginners, you must alternate between running and walking. When doing a run, jogging for 1-2 miles can count as an interval.

A beginner run/walk takes inspiration from HIIT by incorporating intervals, but changed to an easier difficulty level. However, many runners give up early on because they do not think they can handle the exertion or have no idea how to begin their workout.

Any activity that increases your heart rate will help the most. Because interval running can be adjusted, it is suitable for anyone who is able to jog or run in a safe manner.


Before you start a fitness program, consult with a personal trainer or your doctor if you have an injury, a heart issue, or are uncertain about your current fitness level.


Intervals allow runners of any skill level to complete an additional half-hour run to their routine. Physicians say that some activity is better than none. It is better to go out for walks even a few miles long rather than sitting at home doing nothing.

Listed below are the benefits of interval running:

  • Stabilizes heart rate.
  • Lowers blood pressure.
  • Burns more calories.
  • Improves aerobic fitness.
  • Limits glycolysis.
  • Strengthens muscles.
  • Improves stress level.

3. Warm-Up

According to the 2018 Physical Activity Guidelines for Americans, adults should engage in two forms of physical exercise per week to improve their health.

While 150-minutes per week may seem excessive, it is not. A 30-minute workout five days a week is the breakdown of the required workout period. However, you may spread out the tasks across the week. You may also do it in tiny portions throughout the day, Discover your personal balance.

Whether you are a beginner or a regular runner, consistently running at the same pace, speed, or miles every day will help strengthen your body. You will reach a deadlock if you do not gradually increase the difficulty and challenge yourself.

3.1. How To Start Your Interval Running Journey

Start simple. You will be able to cover more distance and complete more reps as you gain confidence in your capabilities over time.

  • Start jogging slowly for a mile and a half to warm up. This warm-up is a calm and steady run.
  • Run at a medium pace for a minute or two.
  • Jog for 5-minutes.
  • Repeat this cycle 3 to 4 times.
  • Cool down for 5-minutes.

3.2. Duration

Mixing up the interval duration is recommended since you can increase or decrease the time it takes to finish a run based on your current physicality. Keep track of how long it takes to run by using a stopwatch and setting a timer. Try starting with a duration of 20 to 25 minutes, then increase the duration gradually to 40-45 minutes or above based on what you prefer. Repeat this process for at least 3 days per week. You will be able to accomplish more reps as you gain confidence in your abilities.

3.3. Know Your Pace

Remember to start your initial intervals at a shorter distance than your subsequent intervals. For instance, 500 meters to 800 meters, a middle distance running pace.

You can also work on a time constraint, which could be anything from 1 to 2 minutes in length. Run at a pace that makes you sweat, but will allow you to run at a steady rate.

As your fitness level increases and your speed improves, you can begin doing 1-kilometer intervals or attempt to run over 500 to 800 meters while sprinting.

 4-Week Workout Plan For Beginners

Week Workout Duration Repetition
Week 1 Walk 25-30 minutes At least 3 times a weekly
Week 2 Jog/Brisk walk 35-40 minute 3-4 times weekly
Week 3 Walk and Run (2 to 3-minute run, 4 to 5-minute walk) 40-45 minute movement 4 times weekly
Week 4 Run at a medium speed (10-minute walk, 30-minute run, 10-minute walk) 45-50 minute 4 times weekly

4. Additional Interval Running Options

The human body is quite remarkable. It adapts quickly to the persistent stress of training, such as that associated with long-distance running. The fact that our bodies can develop to keep up with the exertion is a wonderful thing, but it also means that the benefits of your regular activity will diminish over time.

Whether you're preparing for your next run or want to lose weight by running intervals, the possibilities are endless. On the track or on the treadmill, you can experiment with a variety of interval modifications based on the classic work/rest principle. Experiment with different distances, repetitions, and durations to keep your interval running interesting.

Look at the options listed below to make your routine more exciting and easier to stay committed to

  • Do it with friends.
  • Cycling - At medium level.
  • Swimming - Breaststroke.
  • Sprints - Either full or casual stroll.
  • Stretching - Repetitively 5 to 8 times.
  • Walking the Dog - Does this even need an explanation?! 30 to 40 mins.
  • Pyramids - 1 to 5-minute segments.

6. Recovery

You need to focus on resting just as much as running. Giving your body enough time to rest is important since it helps you to recuperate. In the beginning, your rest breaks  should be about half as long as the duration of the interval. If we talk about interval running compared to other runs, cooling down after finishing a run feels significantly smooth and convenient. Wear proper clothing suited for exertion to ensure a comfortable run. Drink lots of water and keep yourself hydrated. Make sure to stretch your muscles to loosen and relax them. Last, but not least, do not push yourself too hard.

Related Readings

Reading next

Hamstring Workout: 7 Best Hamstring Exercises For Running
The Fastest Way to Do More Push-Ups

Leave a comment

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.