I am going to take you through a beginner running program - an interval training workout. Let’s say that you are not comfortable running for a long period of time, but you enjoy working on the treadmill. Maybe you just need a bit more guidance. Maybe you want to push yourself a little bit more from a walk into a light jog. I’m going to give you a sample of one of my workouts.

Start out on the treadmill in a nice, light walk. Just get the body warm and the muscles nice and elastic. You can walk at this pace for 3 or 4 minutes. What we want to do instead of walking or running for a long period of time is to break it up into intervals. Intervals mean reoccurring bouts of different levels of intensity. Your low intensity will be a walking pace. At a walking pace, also known as a talk test pace or zone, you can carry on a conversation. Then for 1 minute start jogging at a nice light pace. Repeat this sequence for 15 minutes.