Interval Running

I already knew about this...but I'm gonna try to put it to the test. Let's see how long I can last doing it.

Hop on any cardio machine you like for the time allotted and the exertion level noted (1 is the easiest and 10 is next to impossible).

Warm up for 4 minutes at a level 3.
Sprint for 30 seconds at a level 7.
Recover for 90 seconds at a level 4.
Sprint for 30 seconds at a level 8.
Recover for 90 seconds at a level 4.
Sprint for 30 seconds at a level 9.
Recover for 30 seconds at a level 4.
Sprint for 30 seconds at a level 7.
Recover for 90 seconds at a level 4.
Sprint for 30 seconds at a level 8.
Recover for 90 seconds at a level 4.
Sprint for 30 seconds at a level 9.
Recover for 30 seconds at a level 4.
Sprint for 30 seconds at a level 7.
Cool down for 3 minutes, 30 seconds at level 3

courtesy: http://health.yahoo.com/experts/healthieryou/8471/sizzle-calories-in-18-minutes/

Doing a Level 9 is like NEARLY impossible for my legs to keep up. So I subbed with a level 8. I change the levels with instead of 7 maybe a 6..instead of 8 maybe a 7..and so on.

And the other thing is trying to figure out what to do next without having to look down at the time and getting my iPod to play according to the intervals... gotta make it easier.