Like this site:


[?] Subscribe To This Site

XML RSS
Add to Google
Add to My Yahoo!
Add to My MSN
Subscribe with Bloglines
 

Interval Running - The Workout You Love and Hate


Interval running is running at anaerobic pace. It is taxing for the body.

Interval workouts bring results however, so incorporate these workouts in your running program!



Before you start doing intervals, you should be able to run at easy pace for at least one hour. Yep, first build your base, then do speedwork.

And even then, my advice is that you do a speed workout only once a week. That is enough if you are training for longer races (10K and up).

Interval sessions are taxing, hard sessions. Too many of them in a week will make it too hard to put other tough workouts (long runs, lactate treshold runs) into your running schedule.


What is Interval Pace?


Interval pace is faster than your lactate treshold pace. It is the pace at which you feel lactic acid building up in your legs. You will not be able to hold this pace for miles and miles without having to slow down.

Again, as with other paces, your heart rate monitor can help you in establishing proper interval pace. Read more about heart rate monitor use in the heart rate monitor training section.

Not using a heart rate monitor? Then go by feel. It is a pace which will leave you out-of-breath. Not quite an all-out-attempt, but it is not far off.

Why Do Intervals?

Interval Running Intervals help to improve oxygen delivery to the muscles.

That sounds great, but why is this good?

The more oxygen which is delivered to your muscles, the faster and the further you will be able to run.



So, How Many Intervals Do I Do?

Like with all kinds of new training, if it is your first time, start cautious. And go from there.

Maybe the first interval session you do only consists of four 30-second intervals with a 30-second or one-minute jog in between. Of course, your total run would be longer than four minutes or so, you'd add a warming up and cooling down to the mix!

But yes, start with not too many intervals and not too long ones. Take it from there and build up slowly.

If you are a starting runner (this is your first year), do 30-second to 1-minute intervals with a 30-second to 1-minute recovery jog in between.

More experienced? Then you can do longer intervals. The longest being 5 minutes is the general belief. Of course, when you do longer intervals, your recovery jogs should be longer in between as well.

As a general rule of thumb: make sure the total distance spent running at interval speed in your workout is about 3 miles / 5k maximum.

So, for example, 12 x 400m intervals or 5 x 1k. Not 10 x 1k.

Why not? It's quite simple. When you want to do way more mileage, it will become increasingly difficult and even impossible to keep on doing the workout at interval speed. You'll simply get too tired and slow down.

It's really about the quality of the workout. Your interval workout doesn't get better from more intervals. It gets better from doing the intervals at the right speed.

So, don't do endless intervals thinking you are getting better. Your speed will suffer.

Making Your Interval Running A Little More Comfortable

When you have done interval sessions before with a simple stopwatch as your tool, you would have experienced that same restless feeling that I used to get. Constantly looking at the watch. Is it time to change pace again?

Now I have been able to make my intervals a lot more comfortable with the Gymboss.

The Gymboss registers not one time, but two.

So suppose you are doing an interval session in which you run 4 minutes and then jog 3 minutes.

Then you simply enter those times in the Gymboss, attach it to your pants / shorts and start running.

As soon as one of those periods ends you get notified.

This happens via a beeping sound (soft or hard) and/or a vibration.

Then you simply change pace until you get notified again.

It is so simple, but what a difference it makes! You do not have to look at your watch anymore. You can just concentrate on the running. It has helped make my interval sessions a lot less restless.

I now always use the Gymboss when I do my interval running. It's very cheap. Worth its price of one workout, let alone if intervals are a regular part of your exercise routine!

Click here for more information about the Gymboss.


Interval running I do

Interval Running I prefer the 10K and the half marathon.

For those races I usually run 800 to 1500 metre intervals.

I let the distance vary each week.

Somehow I feel that is right.

I don't want my body to get used to the same interval distance.

Many runners do 400-metre intervals. Sure, add them in occassionally, but even for 5K-race-preparation I suggest to go a bit longer than that. 400 metres is so short!

A longer effort resembles better what you have to go through in a race.


Warming Up and Cooling Down

Because it is faster than easy pace, a good warm-up and cool-down are needed for an interval workout.

So, make sure you check out the running stretches page with more information about warming ups and cooling downs.

And of course, for plenty more running tips you really need to check out all the other information in the running training section.

After all, interval running speed is only one of the running speeds available to you; for races 10k and up I'd also argue it's probably the least important speed! So, make sure you read up on base running and tempo running as well.



Interested in more great running advice ?
Then subscribe to my newsletter or my site blog.






Go from Interval Running Page to General Running Training Page



Go from Interval Running Page to Best Running Tips Homepage





Running Training
Questions: Ask Your Running Training Questions | Running Training Q&A Summary |
Running Workouts: Base Running | Tempo Running | Interval Running | Fartlek / Speed Play | Goal Pace Running | Special Workout: Billat's 4 x 5 | Special Workout: Yasso 800 | Running Workouts | Hill Running Tips and Workouts |
Running Programs: Heart Rate Monitor Running Programs | 10K Running Program | Half Marathon Running Program |
Running Technique: Running Cadence | Running Strides | Running Technique | Pose Running Technique | Barefoot Running |
Other: Running Stretches | Cross Country Running Tips | Cross Training for Runners | How to Improve YOUR Running | Increasing Mileage Safely | Periodization | Five Basic Running Tips | Tips on Running Races | Speed Training | Running Journal / Running Log | Cross Country Running | Running Records



Like this page:

New! Comments


Have your say about what you just read! Leave me a comment in the box below.

  

CROSS COUNTRY TRAINING COURSE

Into cross country? Then make sure you check out the NEW cross country training course from Coach Christensen.

Click here for more information


NEWSLETTER

Click the picture above to subscribe to the FREE Best Running Tips Newsletter
Comes with free ebook.


COACHING

Need help with your running?
Then check out my NEW Best Running Coach
Coaching Service.

Offers in-depth analysis of your current situation, strengths and weaknesses and a custom-tailored running program that brings results.


BEST MARATHON PLAN

Do you want to run your first or fastest marathon? Find out how to train for a marathon the right way with the 100 Day Marathon Plan. Of all the marathon plans I have seen this is the best.

100 Day Marathon Plan Review


BEST RUNNING GEAR


When you are a runner, you are doing intervals. The Gymboss is a really clever and cheap piece of running gear that makes interval running a lot more comfortable. Check out the Gymboss review to find out why.


WEIGHT LOSS

Do you need to lose weight? And want a little bit of help? Then check out the "How to Lose 10 Pounds" ebook. It's not about pills, potions or powders, but about stuff that works.


How to Lose 10 Pounds in 10 Days


BRT eBOOK

Want to get all the information from this site in one handy ebook?


The Best Running Tips eBook...
More than 250 Pages in 1 Easy eBook.

Click here for more information.




Find Your Next Page Below


Home | What's New | Newsletter | Beginners | Running for Weight Loss | Running Quiz | Running Training | Marathon | Get a Coach | Running Injuries | Calculators | Diet | Books | Shoes | Heart Rate Monitor | Apparel | Running Gear | Treadmills | Your Questions | Your Quotes | Your Stories | BRT eBook

Recommended pages:
100 Day Marathon Plan | Gymboss Review | The Guide to Weight Loss






What's New