What is Interval training?
If you’re looking to push yourself and improve your race times then interval training may be the answer! Is it typically used as a way to work harder, than you may during a continuous effort.
It consists of a series of repeated bouts of exercise (intervals). During each interval you work at an intensity for a set period of time or distance and followed by low intensity recovery period. The measurement, speed, duration and rest period can all be set based on your training goal.
If that sounds complicated, it’s really not! It could be as easy as speeding up then slowing down using lampposts. If you’re starting off them running faster for 30 seconds, then walking for 30 seconds is also a good introduction.
What is interval training good for?
Interval training is good for improving both your aerobic (with oxygen) and your anaerobic (without oxygen) energy systems. What this means in the real world is that you will be able to run faster and then maintain this intensity for longer.
Key benefits of interval training:
- Burn more calories. The more vigorously you exercise, the more calories you’ll burn, even if you increase intensity for just a few minutes at a time.
- More time efficient. Not having time is a common excuse for not fitting in a run. Interval training enables you to complete an effective workout in less time than a standard run.
- Improve your aerobic capacity. As your cardiovascular fitness improves, you’ll be able to exercise longer or with more intensity. This could take your 30 minute 5k down to 25 minute!
- Keep boredom at bay. Injecting intensity in short intervals can add variety to your exercise routine, slave off boredom of doing the same routes and distance.
- You don’t need any special equipment. Other than you and your running gear you don’t need to sign-up to a programme or buy fancy equipment.
When should you do interval training?
Interval training can be done at any fitness level, although you may see the most benefits when you have established a good baseline level of cardiovascular fitness.
Have your 5k or 10k times plateaued? If so interval training would be beneficial to you. There may be specific recommendations for how long and at what intensity you should work depending on what you want to achieve. A fellow runner or running coach may be able to set you up with a training plan, or recommend suitable sessions to try.
One point to note, don’t do consecutive internal training days, may sure to do easier runs or take rest days after pushing yourself. Give your mind and body time to recover. 🙂
Example sessions
If you want to get started then here are some introductory interval sessions you could try:
- 10 minute warm-up jog. Then 30 seconds sprint, 30 seconds run x 10. 10 minute cool-down jog.
- 10 minute warm-up jog. Then 1/2 mile run (above your standard pace), 2 minute recovery jog x 4. 10 minute cool-down jog.
The Moneghetti workout is also a great session which you can try!
