Happy hump day, y’all!! This week has been stressful to say the least, but the good news is… We’re halfway there!! Plus, it’s officially fall which means wonderful running weather!
Even though I consider myself a distance runner, I absolutely love interval training. Sometimes interval training is tough, but benefits of interval training far outweigh the pain that comes along with it.
What is Interval Training?
Typical running intervals vary in distance ranging from 50m to 1600m (1 mile). Intervals can vary in speed and intensity based on the individual’s personal fitness level and duration of the workout. Interval training can be a useful training tool that allows the body to experience running at faster speeds for short periods of time in order to improve speed or race pace. The speed intervals can also help the body improve physiological mechanisms that allow the body to more effectively deal with by-products of cellular metabolism such as build-up of lactate. This can help make you a more efficient runner.
Recent scientific research supports Interval training as a training technique to improve running economy, speed, and improve VO2max in endurance runners. Not only does interval training help you reach new levels of running achievement, but it can actually help you reach those goals in less time than endurance training by itself.
Take home message: Incorporate both training methods (interval and endurance) in order to maximize your results!
Important things to remember
- Make sure to warm up properly.
- 10-15 minutes of moderate intensity exercise should do the trick
- Give it all you’ve got.
- When it’s time for you to sprint, go 100%!
- Make sure you cool down
- The cool down process allows your body to return to steady state. Give yourself about 5-10 minutes of low intensity (jogging or walking) to cool down.
Here is an example of an Interval workout that you can try on your own!
The Warm Up:
Jog at a moderate intensity for 10- 15 minutes. Once your body feel warm and loose take about a 2 minute break. Use this time to get a drink of water or go to the restroom.
- Jog for 1 min
- Sprint for 30 second
- Walk for 1 min
- REPEAT 5-10 times
The Cool Down:
You can walk or jog at a low intensity for 5-10 minutes or until you feel that you’ve returned to steady state.
Hope you enjoy the workout!
Thanks for stopping by,