The Graphs

Question: I don't understand the interval graphs.

Answer: The graphs are designed to show you intensity over time. So the X axis is in minutes with the Y axis being intensity. So if you were to look at week one the warm up starts at an intensity of 1(basically walking) and moves up to 4(light jog) at 5:00 min to 5:30 you have you first sprint interval of 7(3 Quarter pace) and then back to a rest interval for 1:30 min. This repeats until your warm down.

When you get a bit further in the program you will see the rest intervals shorten and the sprint intervals go up to a 9 or 10 which is pretty much going as hard as possible.