Posts Tagged ‘interval training’

One crucial component to any workout schedule is including interval training . Without interval training, competitive runners would hit a plateau and stop getting any faster, and people trying to lose weight would reach their own plateau where no more pounds will be willing to come off.

So what is interval training?

According to the Merriam-Webster dictionary, fourth definition, an interval is “one of a series of fast-paced exercises interspersed with slower ones or brief rests for training (as of an athlete).” Intervals can be practiced across sports, but in running an interval workout is any workout where you run for a specified distance or time at a specified pace with a specified amount and type of rest.

Running between 90 and 110% of your own pace are what most intervals consists of . Some workouts will call for running slower or even faster than that. Your race pace in any given workout could be for any distance.

You can determine what interval workouts are best for you once you have determined your running goals . If your goal race is a 4 hour marathon, then you might run mile intervals between 8:30 pace and 10 minute pace. If your goal is a 4 minute mile, then you might run 400 meter intervals between 54 seconds and 66 seconds.

An interval effort is relative to your level of fitness, your goals, and what race pace you are currently working towards. You may even mix up your training, and do your shorter distance intervals at your 5k race pace and your mile or two mile intervals at your marathon race pace.

having a proper plan is very important with any interval workout plan . Interval workouts are rarely just an all out effort to exhaust yourself with. Instead, you should be training your body to run at a specific level of effort or a specific pace.

The advantage of an interval training workout is that it allows for rest throughout the workout so that you have a chance to recover from each repeat at your goal pace. If you structure your workout correctly, you’ll finish the run feeling invigorated rather than exhausted.

If you do not structure your workout well, then you may feel tired, lethargic and apathetic after the workout . You may not want to run again. You may have trouble recovering from the run which could lead to an injury in a future workout.