Interval Training

The goal of any athlete, especially a runner, is to maintain fitness levels and improve performance. With the level of competition in the sport, one needs to improve constantly, do better, and attempt to reach new thresholds. However, this can take a long time and is intimidating to achieve through increased workout time. Hence, you need a training/program that allows you to achieve so much in less time, a program that improves your whole health as well as your performance. This training is called Interval Training.

What is Interval Training?

This is simply alternating between short bursts of intense activity and recovery periods. For example, when going for a walk in the morning, you might have a period (about 30 seconds) of intense running or jogging interrupted by periods of light walking (about a minute).

Due to periodic changes in pace, your body adjusts to these changes and suffers from a lack of oxygen. The body adapts to the lack of oxygen by elevating metabolism at every level as a result of the pace burst. In turn, accumulated lactate in the blood is broken down, which enhances recovery. With this adaptation, you can easily boost your performance threshold.

Why should you do it?

It can be used to improve tempo hardness as well as lactate tolerance – two factors that are necessary for distances of about 10km or workouts that take a long time.

Which interval exercises types exist?

There are two types:

1. Extensive interval training
2. Intensive interval training

Extensive Interval Training

This is aimed at improving your tempo endurance. It is the

alternation of long periods of exertion with a rather short break (about half the time of the exertion period). The goal is for the body not to fully recover before a renewed exertion. As a general rule, the pulse rate shouldn’t drop below 120-140 beats during the recovery period before the next exertion.

You should also run slower than the targeted pace for the competition (for runners). Also, the exertion periods should be below the anaerobic threshold. This is because one of the main goals of this training is to improve your aerobic performance.

This exercise is important for middle-distance runners, hobby runners, and older runners. Below are some of the examples of extensive interval training for runners:

• Running 5 x 1 km at a slower pace with a 400-meter break between each.
• Do 2-3 x 2 km load, and then take a 2-min break from trotting.
• Workout for 4 x 10 minutes, followed by 3 -5 minutes of trot (suitable for preparation for a half or full marathon).

Intensive Interval Training

In this training, you run faster for shorter periods of time and recover more slowly. The exertion period here is short, but is of the highest intensity, while the recovery period is relatively longer than with extensive interval training.

With the rigors of intensive interval training, it should only last a few minutes. You should also run just below or at your anaerobic/aerobic threshold. This helps to improve your anaerobic capacity and performance.

While this training is an essential cardiovascular exercise, it can easily lead to drainage if not monitored properly. Hence, the heart rate during the recovery period should be 70% below the drop Maximum Heart Rate (MHR).

Some workout examples for runners are:

• 10 x 400 m with a break of 200 m or 2 minutes while walking. This is one of the toughest interval training workouts.
• 8 x 200m, with 2 minutes trotting between each. The training is ideal for a 5-kilometer race.

Here are some Pro Tips

• Make sure adequate warm-up precedes training.
• Your interval pace is ideal if you can go on the last interval with a clean-running style.
• You should increase the number of repetitions rather than increasing the interval pace.
• As part of intense interval exercise, hill runs prepare you for long and arduous competitions like marathons.
• The shorter the competition you’re preparing for, the shorter the intervals.
• Maintain a constant interval pace throughout the training.
• After each interval, take time to recover or carry out a short regeneration run right after.
• Play with the number of repetitions as long as you can.
• Using less cushioned and direct running shoes makes interval training more enjoyable.
• A pyramid training method is a special form of interval training.

What are the benefits of interval trainings?

Though there is still ongoing research on the extent of the benefits of interval training, the signs are promising so far. Below are some of its renowned benefits:

• Improved lactate tolerance
• Improves running technique, speed, and economy.
• Build tempo hardness which in turn allows you to react better to change the tempo in a competition.
• Increase in maximum oxygen V0₂ uptake.
• Training on inclined surfaces (e.g Hill runs) leads to improved strength endurance.
• Though not specific to runners, interval training helps to burn calories.
• Improves aerobic or anaerobic capacity depending on the type of interval training you choose.
• Reduces the risk of overtraining which can lead to injury.

Where can I do my training sessions?

There is no set-in-stone location for interval exercises. You

can practically do interval training anywhere. However, there are recommendations that can be helpful.

For more effective control of pace and intervals, training on a 400-meter circular track (tartan track) is ideal. Also, for strength endurance training, hilly terrain is your best bet as it challenges your muscles to the peak.

Lastly, you should carry out interval training on uneven terrain. This is to avoid obstacles and ankle twists caused by unbalanced surfaces.

Does it require special equipment?

The good thing about interval exercises is it doesn’t require any special training equipment. You can always use your normal training kits. However, for comfort and faster results, the following might come in handy if you don’t have them already.

1. Running Watches and Fitbits can monitor your heart rate.
2. A more direct running shoe like adidas Adizero Boston 8
   (competition running shoe) or a lightweight trainer like Asics DS trainer.
3. In a 400-meter circular track, less cushion is ideal because the surface itself is cushioned.
4. A water bottle to be placed by the route.
5. An appropriate jacket to wear after training in chilly weather.

Safety Tips

It should be noted that this exercise demands a lot from your body system and as such should be used sparingly. Also, for athletes, it should only account for about 10-15% of your training when competition is two months away.

To avoid injury and hard effects, it’s necessary you go through a proper warm-up process i.e. an extended period of light workout before the training. This is necessary to ensure the circulation of oxygen in the muscle before putting the muscles through the rigors of the intensive units.