Recently I joined a new gym. I like it because it is 24 hours, and I can work out anytime. I like running outside, but have decided to do interval training on a treadmill. I have just played around with different inclines and speeds randomly, as well as followed a workout provided by the gym. Does anyone have any good interval training workouts for beginners? I know I can google it, but I would like to know what you enjoy doing. Here is what I have been doing.

1. 0-5 Warm up 1%incline/3.5 speed
2. 5-8 jog 3%/4.5
3. 8-9 recover 3%/3.5
4. 9-11 lunges 10%/3
5. 11-12 recover 1%/4
6. 12-19 repeat 2-5
7. 19-22 jog 5%/4.5
8. 22-23 run 1%/ 6
9. 23-25 jog 3%/4.5
10. 25-30 cool down 1%/3.5

I will normally repeat steps to bring it to 45 minutes. I hope it helps me learn to jog faster, because while I can jog 5 miles, I am so slow. I look forward to any suggestions you have!

UTGirl-- that looks really solid to me! I like how you are incorporating lunges into the interval workout..that is kinda cool...... if you want to up the intensity later a little, take out the rest inetval between the jog and the lunges- ie; go right into lunges after jog. You could also add more running intervals, or make them longer, to up the intensity (again, when you are ready) and dont be afraid to go FAST-- out of your comfort zone! Thats where you will really see improvement!! Good luck!

Thanks for the suggestions. Treadmill running is so new to me, I just feel that I am taking a stab in the dark. I do think I will add more running intervals, and I will slowly build my jogging speed. Thanks again!

I don't have much experience with interval running, but in the spinning class I take, we spend one song (2.5-3 minutes, maybe?) doing sprints. 20 seconds normal pace, 20 seconds as fast as you can. Maybe sometimes you can make your intervals more intense for shorter bursts?