Interval Training
One of the attractions of classical interval training is its measured, precise nature. Workouts can be tailored to a runner’s current ability level; similarly, they provide an accurate benchmark of one’s fitness, allowing achievable competitive goals to be set. Interval training’s repeatability facilitates comparisons to performances of a month or five years ago. Conversely, it also possesses an almost infinite variety. By altering different segments of the workout, it’s possible to come up with a new training session each time you step out to run. Something I try and do regular for Fit Club.
Interval training was first developed in the 1930s, based on findings that the heart and lungs (the cardiopulmonary system) responded to repeated brief bouts of stress by becoming stronger and more efficient. By keeping the duration of these efforts relatively short, they found that runners could complete a greater volume and intensity than they could during a sustained, continuous effort. Basically you can get more benefit from a shorter session.
There are four variables in classic interval training, easily remembered by the mnemonic
D-I-R-T.
There are four variables in classic interval training, easily remembered by the mnemonic
D-I-R-T.
Distance is rather self-explanatory, referring to the length of each repetition.
Interval is the recovery period between repetitions. It is during this interval, especially the first 10 to 15 seconds, that most of the training effect occurs. Besides the duration of the interval, the activity (walking, jogging, etc) figures into the equation.
T stands for Time, how fast each repetition should be run, or how long you are going to run for. This can be constant or variable, depending on the goal of the workout.
There are two rules to consider when completing interval training:
1. Go to each workout with a goal, and a plan.
2. Be Flexible within your workouts, within reason – if your body is just not up to the workout you have set do not be afraid to amend it, or even have the courage to skip it all together.
Types of interval training:
Repeats: The same distance, done a set number of times. Repeats of 400 meters, one lap of the track, are the most common, but distance runners may do repeat 1,000s or miles to improve their stamina. Repeats can also be run at anticipated race speed to develop a sense of pace and avoid going out too hard. With a mixed ability group the repeats could also be of a set time, rather than distance. This allows everyone to re-group during the recovery phase.
Ladders: Progress from shorter to longer repetitions; i.e. 200, 400, 600, 800, 1000. Recovery interval can be constant or increase. Ladders can also be run long to short.
Pyramids: An up and down ladder together, i.e. 400, 600, 800, 600, 400. Advanced runners may be able to do multiple pyramids.
Cut-downs: Designed to improve one’s finishing kick. Several longer repeats are done to create fatigue, then the runner performs shorter, faster reps to develop the ability to run hard when tired.
"Ins-and-Outs": Usually done over a mile or longer, accelerate the straights and jog the turns, or sprint 50 meters, jog 60.
The best way to learn how to run faster times is to get used to running fast and track sessions are a fantastic was of building your speed. A one-paced strategy just won’t nibble away at that PB, whatever distance you like to run; so the best thing to do is practice. This means speed interval training and the track is the best place to execute these specific speed-enhancing sessions. For new runners, getting immediate and consistent feedback is critical to improving your ability to execute a specific skill. On the track, you can easily and accurately measure your pace every 100, 200, 300 or 400 meters. Once you start to develop a sense for the effort needed to run a certain pace, there is nothing to distract you.
There are three types of track intervals sessions that you can do. These are dependent on what you are training for. For example if you are aiming to improve your 5km pace, you will typically do shorter speed sessions. A focus on race distances of between 10km and 10 miles would mean you will probably look at the middle distance intervals and half marathon and above will focus on the longer distance intervals.
Middle distance sessions are generally anything from 400m to around 1200m and these intervals should be run at something close to your 5k race pace. These sessions are all about improving your lactic acid recycling capability and your ability to resist the effects of fatigue. Muscles that are tired just don’t perform as efficiently, so the longer you can maintain a certain pace without getting tired, the greater the likelihood of achieving a PB. As a general rule after each of these intervals, give yourself a recovery period of around 3 minutes to allow the body to recover sufficiently and then repeat the interval with the same intensity as the first. But again, the duration of your intervals and recovery periods will be dictated by your level and ability.
Long distance sessions tend to be anything from 1600m upwards and they should be run at something approaching your 10k race pace. This is primarily an exercise in lactate threshold running, which means running at such a challenging pace that lactic acid starts to accumulate in the blood. It’s not like an eye-bulging sprint, but a sustained pace that makes conversation difficult and feels hard. If you can maintain that pace over a sustained period, the body’s ability to recycle lactic acid increases. Over time this will enable you to be able to run further, faster and for longer. Just as with all of the other intervals though, it’s important to incorporate a suitable recovery period before going again.
Track Sessions
The best way to learn how to run faster times is to get used to running fast and track sessions are a fantastic was of building your speed. A one-paced strategy just won’t nibble away at that PB, whatever distance you like to run; so the best thing to do is practice. This means speed interval training and the track is the best place to execute these specific speed-enhancing sessions. For new runners, getting immediate and consistent feedback is critical to improving your ability to execute a specific skill. On the track, you can easily and accurately measure your pace every 100, 200, 300 or 400 meters. Once you start to develop a sense for the effort needed to run a certain pace, there is nothing to distract you.
Overall benefits of track speed sessions
A lot of runners like to incorporate track sessions into their training plans to focus on speed. Although it might not be everyone’s favourite session in terms of location and content, it is the perfect environment in which to focus on structured high intensity intervals to really hone your speed, fitness and running economy. There are three main benefits to speed training:
- It improves your running economy. Essentially, shorter, faster repeats train your body to burn less fuel while going further. It’s like getting better petrol mileage for your legs.
- It breaks up the boredom. Distances runners have to run a lot, and it’s more fun to get in some speed, knowing it will make you faster overall.
- Short, fast repeats allow you to insert some volume of running at a pace that is significantly faster than race pace. If your goal is a 9:00/mile, you’ll do workouts at 8:10-8:50/mile, which allows 9:00 to feel easier.
Short speed intervals
Typically short intervals involve sprints of 100m, 200m or 400m, basically no more than one lap of the track, with a suitable recovery in between. The idea is to boost your power and economy over a burst of short distance sprinting, which will ultimately help you maintain your marathon or longer distance race pace for longer. Over time you can extend the intervals and increase the number of repetitions, which will certainly improve your 5k speed. The key to success here is to make sure that you leave sufficient recovery time between intervals because each interval has to be run at the same flat out speed and intensity. If you don’t leave enough time to recover your speed will decrease and your ability to build power will be diminished. How you choose to recover between each sprint is up to you. You can either walk or jog as you prepare for your next sprint.
Here are some suggested Short Interval Workouts
6 x 100m with 50m recovery
6 x 100m with 50m recovery
6 x 200m with 100m recovery
6 x 300m with 150m recovery
6 x 400m with 200m recovery
Middle distance speed intervals
Middle distance sessions are generally anything from 400m to around 1200m and these intervals should be run at something close to your 5k race pace. These sessions are all about improving your lactic acid recycling capability and your ability to resist the effects of fatigue. Muscles that are tired just don’t perform as efficiently, so the longer you can maintain a certain pace without getting tired, the greater the likelihood of achieving a PB. As a general rule after each of these intervals, give yourself a recovery period of around 3 minutes to allow the body to recover sufficiently and then repeat the interval with the same intensity as the first. But again, the duration of your intervals and recovery periods will be dictated by your level and ability.
Here are some suggested Middle-Distance Interval Workouts
5 x 600m with 300m recovery
5 x 600m with 300m recovery
4 x 800m with 400m recovery
3 x 1000m with 500m recovery
2 x 1200m with 600m recovery
Longer distance speed intervals
Long distance sessions tend to be anything from 1600m upwards and they should be run at something approaching your 10k race pace. This is primarily an exercise in lactate threshold running, which means running at such a challenging pace that lactic acid starts to accumulate in the blood. It’s not like an eye-bulging sprint, but a sustained pace that makes conversation difficult and feels hard. If you can maintain that pace over a sustained period, the body’s ability to recycle lactic acid increases. Over time this will enable you to be able to run further, faster and for longer. Just as with all of the other intervals though, it’s important to incorporate a suitable recovery period before going again.
Here are some suggested Long-Distance Interval Workouts
10 x 800m with 400m recovery (Yassos....I will talk about these in a future blog)
10 x 800m with 400m recovery (Yassos....I will talk about these in a future blog)
4 x 1600m with 800m recovery
3 x 2000m with 1000m recovery
3 x 2400m with 1200m recovery
The track at Bar End is £3 for as long as you want, check their website for opening times. Also, worth noting that at weekends through the summer they will have athletics meets and on Tuesdays and Thursdays WADAC train there and have it booked out.
The track at Bar End is £3 for as long as you want, check their website for opening times. Also, worth noting that at weekends through the summer they will have athletics meets and on Tuesdays and Thursdays WADAC train there and have it booked out.
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