track intervals?

Dancinhiphop4life

Does anyone have a good interval workout that they do on the track? I wanna start doin. Intervals to lose fat but don't know any good workouts. Please give me some good ideas. Thanks!

yboogy

I have been doing the interval workouts on "bodyrock.tv"! They are intense, fun, and challenging. Plus there are beginner modifications for everything! I do them everyday for 12-30 min, no gym has made me feel as successful as these workouts!

Hernandezedw

On the track there's not a whole lot I can think of. If you're running, you'll want to do some sort of muscle failure. If there is a pull up bar, that's an option, also push-ups, crunches/situps if you don't mind the grass.

chuisle

30 second sprint intervals, with 30-90 seconds recovery, for 6-12 sets.

Beginner - warm up, 6 30 second sprint intervals with 90 seconds betweeen, cool down
Advanced - warm up, 12 30 second spring intervals with 30 seconds between, cool down

So you can work your way from the first work out to the second (this should be months of training since even the beginning phase is challenging).

This is just suggestion/example!

sweetiepie31612

When I ran track in hs, one of my favorite workouts to do was walk, jog, strides. Walk 100 meters, jog 100 meters, then sprint 100 meters. Repeat as often as you can.

scottb81

My favorite is 1/4 mile intervals (1 lap). Start with 2 to 4 and increase the number weekly up to around 10 to 12. Each one should be run at the same pace so pick a pace you can hold for all the intervals. If your pace starts dropping off significantly then you ran the first ones too fast. These should be very hard.

Run a fast lap, recover for 2 minutes, repeat.

This will increase your 5k pace significantly if you keep at it for a couple of months. This is a hard workout so you should only do it once a week. The rest of the week run normal miles at various paces.

Dancinhiphop4life

thanks guys i will have to try theses!!!!