A Guide To
Interval Training
Books to Improve your Running
Interval training is one of the most overlooked aspects of running. This is
unfortunate because it is interval training which can have the most profound
impact on a runner’s improvement. Interval training can be very beneficial
because it can help the runner to increase his overall speed. This is because
interval training incorporates sprint workouts into the running program. When a
runner sprints he engages the fast twitch muscles. These are the muscles which
are required to develop sprint speed. As a result of engaging these muscles, the
runner is laying the groundwork for improved speed. This type of training can be
useful for sprinters, middle distance runners and distance runners. This article
will provide a few basic guidelines for interval training which can be useful
for all runners.
First we will consider when it is ideal for runners to begin incorporating
interval training into the running program. While interval training can be
useful for all different types of runners, it is worthwhile to delay interval
training until the runner has had the opportunity to establish a proper base.
This is important because a strong base will be very beneficial during interval
training. Runners who attempt to engage in interval workouts before they have
thoroughly conditioned their bodies may find they lack the strength necessary to
really push hard enough during interval workouts to make these workouts truly
effective.
When doing interval workouts, the runner should originally start out with short
sprint intervals. These intervals may be as short as 50 meters at first if the
runner is not familiar with this type of workout. However, runners who compete
in longer distance events will want to work on increasing the sprint intervals
periodically until they are doing interval work of distances sufficient for
their regular racing event. For example a runner who regularly competes in 5Ks
may want to work up to the point where they can do sprints of 800 meters or
more.
A critical component of interval training is allowing for a sufficient recovery
period between the sprint intervals. There are a number of different ways in
which the runner can determine the amount of recovery time which is sufficient.
Some runner opt to use a recovery period which is equal to the sprint distance
while other runners choose to base the recovery period on their heart rate. An
example of how to base the recovery period on the distance of the interval is to
perform a sprint of a set distance such as 400 meters and then immediately
follow the sprint with a recovery period of jogging or walking for 400 meters.
Runners who incorporate heart rate training into their workouts may prefer to
base their recovery periods during sprint intervals on their heart rate. One way
to do this is to
monitor the heart rate from the conclusion of the sprint and to wait until
the heart rate drops to a desired rate before starting the next sprint interval.
Many runners who use heart rate monitors use a heart rate of 120 beats per
minute to indicate they have recovered sufficiently to perform the next sprint.
