Interval running for beginners
Interval training will gradually build your running legs. Focus in the beginning on your proper running form and building the amount of time you can spend running before you need to recover rather than focusing on your speed.
During running keep your shoulder and neck relaxed, used your upper body as a momentum to push you forward, focus on your breathing and your stride.
Warm up: Start by performing running drills and dynamic stretching for 10-15 minutes, then start your interval training
Interval running: Run for 30-45 seconds moderately fast then rest for one minute. Repeat 4-6 times, your goal should be to run all the intervals at the same speed without crashing.
So if you ran 100m in 30 seconds, you should be able to maintain the same speed for all of the intervals. If you failed to do so, that means you need to slow down in order to complete all your intervals properly and to keep a proper running form. Remember to drink water in the beginning, during and after your run.
Cool down: Cool down by performing easy run or running/ walking for 10-15 minutes. Stretch for 15 minutes after your workout.
