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You know what's getting old fast, the same pace is needed for each day and for the same time. Challenge yourself to do more repetitions, lift heavier weights, or run faster or farther – this is where the magic happens. Translation: You become stronger, faster and better.
"Interval runs are the opposite of stationary runs (or stamina runs) where you keep the same pace all the time." explains Nicole Glor, Certified Precision Running Trainer at Equinox. "The intervals vary depending on sprint speed, grade and duration of work compared to your recovery time."
Why should all runners make Interval Run [1
9659005] What is the point at which you change your pace during a run? Interval Running Lessons – With Short, Intense Exercises Glit explains that it is possible through the lower intensity recovery times. "You burn more calories faster, you challenge your strength and stamina, and you help prepare for a race where you're unlikely to keep up with the pace all the time." Science Agrees: Interval training improves your performance more than moderate intensity training, according to a study published in the journal Medicine & Science in Sport & Sport .
"Runners who are new to interval training will see a large number and rapid improvements in VO 2 max, a marker of cardiovascular health (or how efficiently your body consumes oxygen) Muscle mass, strength and strength as well as increased endurance and possibly energy throughout the day, "says Alex Harrison, Ph.D., USA Track & Field – certified treadmill and sports performance trainer for Renaissance Periodization. Bonus: As you change things, you're less likely to get bored. (Do not go overboard.) Read about the disadvantages of HIIT sprint training.)
Including Intervals in Your Training
Not all interval runs are the same, and there are several types you should do when you do want to get stronger and faster – read the four main types you can try. But before you start incorporating interval running training into your routine, you should have a solid base of "just walking" for three to six weeks, says Harrison. From there you can start with a simple interval training or repetition on the mountain.
Experts recommend interval training only once a week – maybe twice if you're experienced and look for PR at the next race. (So, yes, there is still room for your LISS workouts.)
"Interval run workouts are generally defined as any defined distance with a greater amount of effort usually at 30 seconds five-minute efforts with active or passive recovery, "says Harrison. During the work interval, you should run so hard that you can not talk to your running partner. During the rest period you should be able to fully recover (even if walking means!).
Example of Interval Training
- Work: 800 meters at an effort of 8 of 10
- Recover: Walk or jog 200m
- Repeat 3 to 4 times
- Pause for 3 minutes
- Repeat twice or three times
This funny word means "speed game" in Swedish. And you do: your speed will vary during a run. "A fartlek is essentially an 'unstructured' interval running workout, which means your work effort and rest periods are flexible in duration and intensity," says Harrison. They also improve your speed, the lactate threshold (the intensity of the movement, where the lactate accumulates faster in the blood than can be removed, which ultimately increases your performance), and generally aerobic endurance. You do not need fixed times or distances for a Fartlek. Try to increase your pace between two telephone poles and then slow down between the next two, and so on. (Learn more about Fartlek workouts and three sample workouts that you can try.)
- A total of 4 miles
- 8 x 1 minute on a harder effort (8 of 10) at any time throughout  Hill Repeats
That's what it sounds like: you're running up a hill, jogging back for recreation, then repeating yourself. "The multiple repetitions of higher intensity efforts are great as they force high oxygen consumption without you having to increase your pace," says Harrison. They are even better than interval training on a flat road to build strength and strength for athletes who do not train resistance. "Hills cope with your calves, quads, glutes, and thighs more than a flat road," adds Glor. "It's almost like adding stairs or squats." Bonus: More muscle activity means more calorie burning and more work for the heart, which increases endurance. (If you want more, try this runner training.)
- Run for 1 minute on a 4 to 6 percent incline at a pace that will last for four minutes ,
- Walk or jog for 60 seconds at 1 percent incline
- Repeat for a total of 5 reps
- . Rest for 4 minutes (walking at a 1 percent slope).
- Repeat the entire circuit again.
These super-fast efforts should take no longer than 15 to 20 seconds, says Harrison – but they are intense. "A sprint is an effort that runs at 90 percent or more of the maximum speed that could be done for a one-time effort," he explains. When you run other interval runs, most runners do not need to do sprints, he says – "Your time would probably be better for longer intervals or just longer distances with longer strides." However, if you are a seasoned runner who feels constrained by your speed, you will indeed run faster. Just make sure that you: a) walk out of your comfort zone for five to 15 seconds and b) fully recover after each sprint. (See: How to Make the Most of Your Sprint Training)
- 6 x 50-100 m at 93 to 98 percent of maximum speed
- 4-5 minute recovery after each gear sprint
- 4 x 200 m at 90 to 95 percent of the top speed
- 5- to 8-minute recovery between each sprint