Interval Training

Interval training sessions are a key component to any successful running plan. These simple workouts will help you run stronger and achieve your fitness goals faster.

The basic structure of interval training is to push your body to run at a quicker pace for a short period of time and then to ease off and take a small break.  This cycle is repeated and the body slowly adapts to the new faster pace.

Be sure to begin any workout with a basic warm up (jog 10-20 minutes) and finish with a proper cool down, including stretching.  Interval workouts should be done once a week as part of a regular running program.
A few basic rules:
  • Intervals should be time dependent (ie. 1, 2, 3 or 4 minute runs)
  • Recovery time should be a slow jog (avoid walking if possible)
  • Recovery time should be approx. 1 minute each
  • Total interval volume should be approx. 15-20 minutes (ie. If you are doing a session of 2 minute runs, you should complete 7-10 intervals)

SAMPLE WORKOUTS

  • 3 x 3 min run, 2 x 2 min run, 1 x 1 min run all with 1 min recovery
  • 15 x 1 min run with 1 min jog recovery
  • 7-9 x 2 min run with 1 min jog recovery
  • 5-6 x 3 min run with 1 min jog recovery
  • 3 x 1 min run, 3 x 3 min run, 3 x 1 min run all with 1 min jog recovery
  • 4 x 4 min run with 2 min jog recovery
  • 2 x 5 min tempo run with 2 min jog recovery, 6 x 1 min run with 1 min jog recovery

The above workouts can take place anywhere you like to run (we do not recommend airports or shopping centres). Try to incorporate hills and soft surfaces (trails or parks) whenever possible.

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