Baby Steps to Interval Training

Remember when I used to run all the time {and spin and lift}?! Yeah, me neither. Sad face….

I’ve gone on some occasional runs {sadly, my goal of recording all of my running miles for 2015 is a failure as I haven’t recorded any of my runs post marathon since they’ve been so erratic}, a handful when Megan was in town since she’s marathon training, 1 or 2 run clubs, a couple trail runs to explore my new hood….nothing really concrete or with any goal in mind despite declaring I was going to run a trail run {turns out now I’ll be in Croatia} and a half marathon in October {really don’t see that happening but….}.

So it’s time to start getting my shit together. Trying not to overload myself especially since there are plenty of things/guests/trips fighting for my time. But let it be known- I ran 2 days in a row! Baby steps, I know.

But maybe you’re like me and looking for some baby steps as well?


Despite getting through the Paris Marathon without stopping to walk, I am having a hard time running without stopping. A lot of times it’s at the top of the hill, but sometimes I just burn myself out and want to stop. And that’s outside. On a treadmill if I run more than 15 solid minutes it’s a miracle. I don’t know what it is but it’s just so damn boring. But sometimes you have to run on a treadmill! Due to weather, or time commitments, or location. So I decided I needed to start doing some intervals to:

  1. Burn some more fat
  2. Keep me amused on a treadmill
  3. Stop me from taking mid-run breaks

And so, here is my first crack at an interval workout. My active recovery is really slow, which is nice and what I need to keep moving. It might feel a little too easy in the beginning, but you should feel it by the end if you’re at my fitness level….which is not totally out of shape, but pretty far from in shape. So if you’re taking baby steps, I recommend this one.


Minutes MPH KPH Incline Notes
0:00-5:00 4.0 6.4 3 Warm up
5:00-6:00 6.0 9.7 1
6:00-7:00 4.0 6.4 1 Recover
7:00-9:00 6.5 10.6 1
9:00-10:00 4.0 6.4 1 Recover
10:00-13:00 6.5 10.6 1
13:00-14:00 4.0 6.4 1 Recover
14:00-16:00 7.0 11.3 1
16:00-17:00 4.0 6.4 1 Recover
17:00-18:00 8.0 12.9 1
18:00-19:00 4.0 6.4 1 Recover
19:00-20:00 9.0 14.5 3
20:00-21:00 4.0 6.4 1 Recover
21:00-23:00 6.5 10.6 3
23:00-24:00 4.0 6.4 1 Recover
24:00-27:00 6.0 9.7 3
27:00-30:00 4.0 6.4 1 Cool down

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