I currently jog 2-4 miles, 5 days a week. I am trying to incorporate interval runs into my routine. All I have read instructs to do intervals 3 days a week, every other day. As with weight lifting, I know the body needs time to recover.

I have been doing intervals Monday, Wednesday and Friday. Is doing longer, slower jogs on Tuesday and Thursday doing more harm than good? Should I be taking Tuesday and Thursday off completely from jogging?

why are you doing intervals? for what purpose?

most runners do speed work once a week and the rest are longer continuous runs at a slower pace.

you should be resting or you risk eventually hurting yourself.

Taking those two days off is not a bad idea; try to have a long session once a week, 5 to 6 miles, i do it usually on a Sunday. You don't need 3 intervals, go for 2 and add a tempo run to your training program.

Thank you for your reply. In response to your question - to lose weight. I am about 40 lbs overweight. I have also lost 40 and am at a plateau. I thought this would be nice to change my routine and tackle my eating habits. I still enjoy jogging longer distances, but have limited time and thought intervals (sprints) would be better. My body is already used to jogging as I have done it for the past two years.

The intervals should indeed help with your weight loss goals. With 3 interval days and 2 jogging days you'll still be running 5 days a week, so I would not cut back from that or you may end up reducing your activity level. When you hit your next plateau you could also incorporate some strength training if you're not doing that already.

By the way, congratulations on the 40 lb weight loss so far!

I've started interval training too not necessarily to lose weight but to tone my rear end. I was running 2 days for 30 min (or 300 calories) and lifting weights 3 days a week. So I replaced both of my running days with sprint intervals followed by some reactive training. Well let me tell you that one sprint day was and is enough.

My sprint routine went like this:

5 min warm up (jog)
10 second sprint
30 second jog (maybe on 5.5)
10 second sprint
30 second jog..

Then maybe add an incline to that. The best part is that it only takes like 20 min to do with the warm up and 5 min warm down but the weight will come off fast. I was losing a lb or two from doing it so I had to stop and do it just one day.

But to answer your questions- I think if you do two sprints per week and light jogging the other 2 or 3 days (for recovery) that'll be plenty. I'd incorporate resistance training in your schedule too and maybe knock off a few more jogging days.

Oh and congrats on your weight loss- that's pretty impressive.

weight loss is gained by being in a calorie deficit which can be done by eating less or working out more. to burn more calories you need to run further. running shorter interval workouts (total distance) instead of long runs will not help you in the weight loss goal.

In a way you are correct, but the problem is when you do the same running routine every day your body adjusts to the intensity and becomes more efficient causing you to burn less fat and calories for the same amount of exercise. This is a signal that its time to change your running routine, particularly if you're running for weight loss. Some simple changes to your routine can help to kick start your ability to burn calories so you can continue to lose weight and make fitness gains.

Thanks for the advice; I'm still a little unsure if doing the longer jog days 2 days a week are counteracting my interval days. So, to be on the safe side I think I will take your advice and do my interval routine 3 days a week and one long jog one day on the weekend.

OH - I'm so confused! But thanks for the compliment!

I just started intervals 3 weeks ago and am doing a somewhat similar routine.

5 min warm up (jogging)
30 sprint uphill
1 minute jog
(6 intervals)
5 min cool down (jogging)

I have had so many conflicting responses anywhere I go. I know I should add weight lifting into my routine and have done it in the past. Ultimately I will but right now it’s just really hard to incorporate into my schedule and it just takes me a ton of planning.

Anyway, so far, intervals are so much more fun in so much less time and just a great change of pace.

Thanks for the congrats, but I feel it should be more weight in 2 whole years!

I totally agree that calories in vs calories out is what needs to be accepted and applied because it is the basis for losing weight. I am the first to admit that I have let this slip in the past, but I do understand the importance and logic and am currently applying it. I also agree with working out more, but since jogging is my choice of cardio and I have increased my jogging in the past and have still plateaud, then it doesn’t really make since to run longer. With my schedule, 5 miles+ jogging a day would not fit in, nor would it be logical unless I had more time, or was really fast (which I’m not – I jog, for the long ones anyway). Everything I have read on interval training says that you will burn just as much fat in a shorter time. After I have made 15 posts I will provide you with a link..haha intervaltraining . net