Interval training

[jckkllr]

I know it's best to warm up first.  Then start at, say 3.5 mph.  Is it best to keep the constant speed, or increase to 5.0 mph for a minute or 2, then back to 3.5 mph?

[Sydney - Guru Team]

Are you referring to the warmup period or when you start the interval training portion? For a warmup, I would try to spend about 5-10 minutes warming up, doing things like brisk walking for a few minutes, and then maybe move up to jogging. Pick a pace that works for you and doesn't feel strenuous during the warmup to let your body properly warm up. Towards the end of the warmup, you could then start including slower, shorter intervals that aren't quite as long or as fast as the intervals you are planning to do during your workout.

For interval training, you'll vary your speed. The speed levels and how long you hold them for are going to be up to you and your fitness level. If you're wanting to do a shorter, more intense training session, then higher speeds are best for a higher intensity level. If you're wanting to do intervals for a longer period of time, then you'll want to pick speeds and lengths of time that you can sustain for the duration of the workout.

Interval training can look like this: (assuming you're properly warmed up first)

Walking for 1 minute and then jogging/running for 30 seconds repeated for the duration of your workout. 

Interval training can also look like this: 

Jogging/running for 3 minutes, then walking for 1 minute repeated for the duration of your workout.  You can also increase your speeds during the intervals, too. What speeds and for how long you stay at them is entirely up to you and what you can handle and how you want to train. Over time, you'll find that you can jog or run faster for longer periods of time than when you start. It's important to listen to your body to determine what you can handle and what is best for you. I don't recommend going to the max when you're just starting out.