If you’re serious about improving your running, Interval Training should be a key component to your training plan. It is simple and can be done in numerous ways. On the road, track or treadmill, varying distance or a time. it really is that simple.
So What Is Interval Training?
Interval Training – Interval training is a physical activity consisting of alternating periods of high and low intensity activity.
That’s great but let’s put it even more simply. Run hard and run fast followed by a period of recovery repeated a number of times. The key to it is consistency. The time or distance at which you work hard must be repeatable, as is the time or distance you select to rest.
Benefits Of Interval Training
Interval training has many benefits. This is why most runners who take their running seriously, or want to achieve their goal add it to their programme.
- Time Saver – Due to the nature of interval training it can’t be done for extended periods of time. This means it can easily be fitted around your busy day.
- Calorific– There are some out there who purely run to manage their weight. Due to the intensity of interval training, you will burn more calories than if you went on a long run.
- Healthy Heart – Over time your heart will get stronger meaning that it is able to pump more blood around the body per beat. The less beats your heart needs to do the less it gets used and the longer it will last.
- Faster and Longer – Interval training will help teach your body to deal with lactic acid build up. The result of this means you can go for longer and harder before tiring.
Example Interval Session
These are just some of the benefits to Interval Training. Now let’s look at an example session.
10 minutes at a steady pace to warm the deep muscle tissue followed by some dynamic stretching to activate and mobilise the joints.
- Stand with your legs either side of the treadmill belt and increase the speed to 19 kph and allow for 1 minute to pass.
- On 1 minute get on the treadmill and run for 40 seconds.
- Once 40 seconds has passed stand either side of the belt for 20 seconds.
- Repeat 9 times.
- Following the 9th effort recover for 1 minute and low the speed to 18 kph.
- Once 1 minutes rest is up get back on the treadmill and repeat however, this time for 30 seconds on and 30 seconds off.
- Repeat 9 times.
5 minute light jog followed by stretching.
Now this is an example of the session. You can adapt the speed to suit you. However, remember that it should be high intensity. It isn’t designed to be comfortable but I guarantee you will feel great when it’s done.
I will be back over the coming weeks with some other ideas and alternative sessions. In the meantime, you can read more advice and insights from me at my own website.
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