Last updated: Apr 19, 2009
Interval training—speeding up and slowing down at set times—is one of the best ways to burn more calories during your run (plus improve speed and stamina). Its also a great way to turn walking workouts into running ones. Here are two plans to try.

For newbies
Pick up the pace (30 minutes).

  1. Walk at a brisk pace for 5 minutes.

  2. Run for 3 minutes at a comfortable but challenging pace.

  3. Power-walk for 2 minutes to catch your breath.

  4. Repeat steps 2 and 3 three more times.

  5. Walk at an easy pace for 5 minutes.


FYI: As you gain strength, spend more time running and less time walking.

For seasoned runners
Go faster, stronger, longer (45 minutes).

  1. Walk at a brisk pace for 3 minutes, then run at an easy pace for 7 minutes.

  2. Run as hard as you can for 2 minutes.

  3. Run at an easy pace for 3 minutes.

  4. Repeat steps 2 and 3 four more times.

  5. Cool down with 7 minutes of easy running and 3 minutes of walking.


FYI: If you focus on taking short, quick strides, your efficiency will improve—and your speed will, too.