Thinking about starting running? Give this 6-week run-walk program created by a coach a try

Starting a running routine doesnt mean you need to sprint for half an hour immediately. If running is new to you, or youre returning after a break, easing into it is highly recommended. Interval training offers a safe, effective way to build endurance and boost cardiovascular fitness, explains Annick Lamar, former New York Road Runners coach and current head coach of Haverford Colleges Womens Track and Field and Cross Country team.

Even experienced runners benefit from intervals. "Interval running targets specific fitness areas," Lamar notes, including speed improvement. Incorporating interval sessions before long runs can help you cover greater distances faster due to enhanced oxygen delivery to muscles.

What Is Interval Running?

Interval training includes multiple methods, such as fartlek, where you alternate running between landmarks. Fundamentally, it involves switching between high-intensity running and periods of rest, in contrast to steady-state runs.

"Intervals are usually one to five minutes of running near your maximum oxygen uptake, or VO2 max," says Lamar. Without tracking devices, you can gauge effort using the Rate of Perceived Exertion (RPE) scale, ranging from 1 (rest) to 10 (maximum effort). During high-intensity intervals, aim for 8 or 9 on the RPE scale.

Popular Interval Types

Two common formats include ladder and pyramid runs:

• Ladder: 1 min run at 8-9 RPE, 2 min jog; 2 min run at 8-9 RPE, 2 min jog; 3 min run at 8-9 RPE, 2 min jog; 4 min run at 8-9 RPE, 2 min jog.
• Pyramid: 1 min run at 8-9 RPE, 2 min jog; 2 min run at 8-9 RPE, 2 min jog; 3 min run at 8-9 RPE, 2 min jog; 2 min run at 8-9 RPE, 2 min jog; 1 min run at 8-9 RPE, 2 min jog.

If full intensity feels too challenging initially, adjust the effort to RPE 4-5 and gradually increase it as your fitness improves.

6-Week Beginner Interval Running Plan

This six-week plan is ideal for beginners or those returning to running, providing low risk of injury while also serving as a 5K training guide. It focuses on walk-run intervals, allowing you to gradually build stamina without burnout.

Interval Training Schedule

Training three days per week balances exertion with recovery. Lamar advises resting on alternate days to allow muscles to adapt. Cross-training such as light walking, yoga, or cycling is suitable for rest days depending on how strenuous the previous session was.

Progressing Safely

As your endurance grows, you can increase RPE levels and replace walking rest intervals with light jogging. Once you can comfortably run 10 minutes without stopping, consider replacing one or two interval days with steady-state runs, but avoid jumping to long continuous runs too quickly to prevent injury.

Safety Tips

Begin slowly to avoid overuse injuries. Gradually increase mileage and intensity, ensuring you feel in control and not exhausted after workouts. Consistency and gradual progression are key to successful interval running.

Commentary: The Importance of Gradual Progression in Interval Running

Interval training, when approached with caution and proper pacing, can be an effective way to boost endurance and cardiovascular health. The key to success, especially for beginners, lies in avoiding the temptation to push too hard too soon. Starting slowly and building gradually, as recommended by experts like Annick Lamar, offers a sustainable approach that minimizes injury risk.

While the allure of quick results may encourage some to ramp up their training intensity, it is crucial to remember that the benefits of interval running emerge from consistent effort over time. As Lamar points out, adjusting intensity levels based on personal fitness and taking adequate rest days is vital to ensure progress without overloading the body.

As this approach to training becomes more popular, it’s important to emphasize that there is no one-size-fits-all model. Runners should listen to their bodies, adjust their goals based on their current fitness levels, and gradually increase their efforts to avoid burnout. Those just starting out should embrace a slow and steady approach, ultimately leading to longer, more effective runs as their fitness improves.

Sources:

• Ready To Get Into Running? Try This 6-Week Run-Walk Program Designed By A Coach