Samara Donald is: The Gym Coach

Make the most of your workout!

4-3-2-1 (Interval run)

You’ve heard it from me before – interval training is one of the best ways to burn fat and lose weight fast. This routine keeps things fun by counting down while progressively getting faster and faster. Begining runners, take it easy and aim for one time through, and when you’re ready try for 2 cycles. Get ready to sweat!

Muscles worked: All (Cardio)
Time to complete: 14 (begining), 26 minutes (Intermediate), 38 minutes (Advanced)
You will need: Treadmill

  1. For 2 minutes: Warm up by walking at a moderate pace (3.0-4.0 treadmill speed)
  2. For 4 minutes: Jog at a moderate pace (70% MHR; about 6.0-6.5 on treadmill)
  3. For 3 minutes: Run at a fast pace (80% MHR; about 7.0-7.5 on treadmill)
  4. For 2 minutes: Run faster (85-90% MHR; about 8.0-8.5 on treadmill)
  5. For 1 minute: Run at your fastest pace (90-95%+ MHR; about 9.0-9.5 treadmill)
  6. For 2 minutes: Cool down by walking at a moderate pace (3.0-4.0 treadmill speed)
  7. Intermediate runners: Repeat from step #2 one or two more times, Advanced runners let me see you do it 3 full times.

*MHR = Maximum Heart Rate. See a basic calculation at:

One comment on “4-3-2-1 (Interval run)

  1. Pingback: I is for Intervals « TheGymCoach Blog

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This entry was posted on January 20, 2008 by in Uncategorized.
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