Hi Guys,

I'm just wondering whether you think this is an okay interval training programme to use on a treadmill, as i have been doing it for 2 weeks so far. Obviously as time goes on and my fitness develops i'll increase my speed.

- 3 min warm up
- 30 seconds at 8.5mph then 30 seconds complete rest

I do this for 20 mins if however i do feel a bit tierd towards the end of the workout i'll tend to do 30 seconds at 8.5mph and 1 min complete rest.

Any advice would be much appreciated, thanks

Welcome Rebecca. What is your current fitness level? I am of the opinion that interval training is not for rookies, but for intermediate to advanced athletes. If you are new, I would recommend more long duration workouts at first, at least 30 minutes, to develop your cardiovascular system.

agreed with above.

If you can comfortably walk at a fast pace for 30mins, then move on to interval training.
try this...
-3min fast walk
-1min at jog
-2min at walk

and so on, ending with a 5min cool down.
your workout should last 30mins in total.

If you cant keep up the pace, then rest after a walk for a few mins.
Dont work harder than you should and stop early. Part of the point is to learn the skill of pacing yourself and understanding your body.

When you can do this, you can start to play with the times and speeds.
As you get fitter, try running fast in the last few 'jogging intervals'. Then increase your jogging time and reduce your walking time.
Your goal should be to be able to complete this...

-warm up 3mins
-1min walk
-2min jog
-1min fast run

and so on for 30mins.

Goodluck

as n extra note, you can do this with pretty much any form of cardio exercise.