Rome Wasn't Built in a Day
Not everyone is a professional athlete or seasoned triathlete. That's why Interval Athlete's approach to training is so flexible, that no matter your current exercise experience, you can get the results you want! All we recommend is that you warm up and cool down appropriately and keep perfect form! Increased mileage and/or higher reps will come with time.
Patience and perseverance are the greatest keys for achieving greater distances and increased rep ranges.
If you cannot perform exercises like push-ups or pull-ups, use the modified versions. Also, if you are unable to complete the rep numbers, complete as many as you can with good form then drop to the modified versions for the remainder.
Distance is easily modifiable with interval runs.
Don't think you can run 2 miles? -Cut it down to 1.
Aren't ready for 400m intervals? -Decrease to 200m
And as always, rest as needed! Endurance comes with perseverance.
The best determinant for where you are at physically is to record your maximum consecutive reps or time for completion for the following exercises:
Periodically retest yourself and see where your numbers are at! You will be surprised how much you have improved once you implement the workouts into regular interval training!
Don't Forget- make sure to have medical clearance by a Physician or Doctor prior to exercising!