Running intervals

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A while back I made an interval training guide on snapguide. It’s not my most popular guide, but it is probably my most effective one for improving your fitness level.

I think the reason people didn’t enjoy “lose weight and get fit with interval training” as much as my other fitness guides is because it required extra work to first build the workouts into another app. I suggested mapping the runs into run keeper, which works, but takes too long.

If I could have shared the pre-made ones, I would have.

Then I discovered Seconds Pro. While this isn’t a GPS app (you can still have run keeper on in the background) it is a much better interval training application. It includes the ability to share interval workouts and import them into your app.

I’ve posted each of those workouts from that guide below. Get the app, and get running. Also check out my other guides.

DISCLAIMER: These are intense workouts! Always consult a physician before attempting any new exercise plan. This is a guide. I am not a qualified trainer. You use these guides and fitness apps at your own risk. I am not responsible for the injury or death of anyone who is using these workouts.

Beginner intervals

Level 1

Level 2

Level 3

Intermediate intervals

Level 4

Level 5

Level 6

Level 7

Advanced intervals

Level 8

Temple of Doom Pyramid

Fartlek cross country – you still need to create your own.

Hill running – time yourself for 1 minute running up a hill. Jog down slowly

200 metre sprints – no timer for this one either.

I also renamed the guide. Enjoy!

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