Run 5 Miles Using Interval Progression

Interval Running Progression: Achieve Your 5 Mile Goal

This structured group class is designed to help participants progress towards running 5 miles using interval training. The session will last 45 minutes and includes a warm-up, interval running sets, and a cooldown. Participants will choose their level (beginner, intermediate, advanced) and adjust their effort accordingly.

Class Structure

Warm-Up (5 minutes)

• Jogging: Light jog or brisk walk to raise heart rate and prepare muscles.
  • Beginner: 3 minutes brisk walk, 2 minutes light jog
  • Intermediate: 1 minute brisk walk, 4 minutes jog
  • Advanced: 5 minutes jog

Interval Running Sets (35 minutes total)

• Goal: Progress towards running 5 miles with interval training.

Set 1: Build Up (10 minutes)

• Beginner:
  • 1 minute walk, 2 minutes jog (Repeat 3 times)
• Intermediate:
  • 1 minute jog, 2 minutes run (Repeat 3 times)
• Advanced:
  • 3 minutes run, 1 minute fast run (Repeat 2 times)

Rest Interval: 1 minute walk after completing the set

Set 2: Endurance Push (15 minutes)

• Beginner:
  • 2 minutes walk, 3 minutes jog (Repeat 2 times)
• Intermediate:
  • 2 minutes jog, 3 minutes run (Repeat 2 times)
• Advanced:
  • 4 minutes run, 1 minute fast run (Repeat 2 times)

Rest Interval: 1 minute walk after completing the set

Set 3: Final Sprint (10 minutes)

• Beginner:
  • 1 minute walk, 2 minutes jog, 1 minute walk, 1 minute jog
• Intermediate:
  • 1 minute jog, 2 minutes run, 1 minute jog, 1 minute run
• Advanced:
  • 2 minutes run, 3 minutes fast run

Rest Interval: 2 minutes walk to transition to cooldown

Cooldown (5 minutes)

• Walking: Slow walk to bring heart rate down and stretch lightly.
  • All Levels: 5 minutes of easy walking, followed by gentle stretching focusing on calves, hamstrings, and quadriceps.

Tips for Success

• Beginners: Focus on maintaining a steady pace and form during jogging intervals.
• Intermediate: Challenge yourself by increasing speed slightly during runs.
• Advanced: Push your limits during fast runs and focus on recovery during rest periods.

This interval-based approach will help improve cardiovascular fitness, running endurance, and overall performance. Adjust your pace according to your fitness level and listen to your body. Enjoy the journey to running 5 miles!

Like anything new or established, be sure to consult a health professional before undertaking a new workout regime. We take no responsibility for any injuries caused by you trying this workout.

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