When it comes to speedwork training, interval training is the way to go.
Interval running, in general, consists of repeated short bouts of fast running separated by low-intensity recovery jogs or breaks.
More specifically, interval training involves running—or sprinting—for a set distance, repeated for a set number of times, at the same pace. Typical interval distance can be as short as 100 meters and stretching for as far as a mile, depending on the runner’s fitness level and training (or racing) goals.
Next, the all-out effort is followed by a period of recovery.
Research shows that interval training increases endurance burns mad calories, and improve running economy, builds form, improves stride rate, strengthens fast-twitch muscles, and revs up fitness quickly.
What’s more, these workouts are also ideal for breaking off from a training rut and boosting your motivation for running.
Be Careful
Just keep in mind that interval training is an advanced form of training.
Interval runs are hard on your joints and muscles since you’re practically pounding them with up to 6 to 8 times of your body weight with every foot strike.
So, if you are a beginner, make sure first to build a solid form before you give this training a shot. Otherwise, you’re asking for trouble in the form of premature fatigue, injury, or even a painful burnout.
I highly recommend that you perform them on a track or along a set loop.
Pace
Make sure to run the all-out-effort portions of your workout at a controlled, 92 to 98 percent maximum effort.
If you can keep a conversation going, you’re going too slow. Ramp up the speed.
Sample Workout
After a thorough dynamic warm-up, perform 8 to 10 400m repeats, following each rep by a 3-minute walk/jog recovery period.
Last up, finish the session with a 5-minute slow jog as cool down. Do not stop running on the spot.
You can also use time instead of distance to keep track of the length of your all-out-effort. The rule is, as long as you can measure the distance, you’re good to go.
When it comes to speedwork training, interval training is the way to go.
Interval running, in general, consists of repeated short bouts of fast running separated by low-intensity recovery jogs or breaks.
More specifically, interval training involves running—or sprinting—for a set distance, repeated for a set number of times, at the same pace. Typical interval distance can be as short as 100 meters and stretching for as far as a mile, depending on the runner’s fitness level and training (or racing) goals.
Next, the all-out effort is followed by a period of recovery.
Research shows that interval training increases endurance burns mad calories, and improve running economy, builds form, improves stride rate, strengthens fast-twitch muscles, and revs up fitness quickly.
What’s more, these workouts are also ideal for breaking off from a training rut and boosting your motivation for running.
Be Careful
Just keep in mind that interval training is an advanced form of training.
Interval runs are hard on your joints and muscles since you’re practically pounding them with up to 6 to 8 times of your body weight with every foot strike.
So, if you are a beginner, make sure first to build a solid form before you give this training a shot. Otherwise, you’re asking for trouble in the form of premature fatigue, injury, or even a painful burnout.
I highly recommend that you perform them on a track or along a set loop.
Pace
Make sure to run the all-out-effort portions of your workout at a controlled, 92 to 98 percent maximum effort.
If you can keep a conversation going, you’re going too slow. Ramp up the speed.
Sample Workout
After a thorough dynamic warm-up, perform 8 to 10 400m repeats, following each rep by a 3-minute walk/jog recovery period.
Last up, finish the session with a 5-minute slow jog as cool down. Do not stop running on the spot.
You can also use time instead of distance to keep track of the length of your all-out-effort. The rule is, as long as you can measure the distance, you’re good to go.
