Surely many have heard such a concept as "interval running". It is one of the fundamental workouts in any medium and long distance run preparation program. Let's figure out what interval running is, how to do it correctly, and what it is for.
What is interval running
In simple terms, interval running is a type of running characterized by a change of fast and slow pace. For example, we ran for 3 minutes at a fast pace, then began to run for another 3 minutes, but at a slow pace. Moreover, as a rest, it is better to use slow running, and not walking. Why this is so will be discussed below. There is also a very similar type of training, which the famous American running coach Jack Daniels, on the basis of whose research I am writing this article, in his book "From 800 meters to marathon" calls repetition. It works in a similar way. Only the speed of running the segments with such training is higher, and the distance of the segments is shorter. In general, the essence of training is similar. However, interval training is primarily designed to improve VO2 max (for more information on VO2 max, see the article: What is IPC). And repeated training develops, first of all, the speed of overcoming the distance.
What is interval training for?
As I said, interval training primarily develops VO2 max. That is, the body's ability to oxygenate the muscles, which, in turn, must also process this oxygen well.
Accordingly, the higher an athlete's VO2 max, the more efficiently his body will process oxygen, which is the main source of energy when running long distances.
Features of interval training
1. The body begins to work at the BMD level in about 2 minutes. Therefore, the duration of each high-speed segment must be more than 2 minutes or see point 2.
2. If you perform shorter intervals, for example, one and a half to two minutes, then you will still train the VO2 max, but only due to the fact that the body will not have time to fully recover during rest, and with each new interval you will be faster and faster. achieve the required level of IPC. Therefore, for the development of maximum oxygen consumption, both short intervals, 400-600 meters each, and longer ones, 800, 1000 or 1500 meters, if the latter does not exceed 5 minutes, are suitable. In this case, the pace of the intervals, regardless of their length, will be the same.
3. When you run at the IPC level for more than 5 minutes (of course, the average figure), the body begins to go into the anaerobic zone, which is not needed when training the IPC.
4. Recovery between intervals should be exactly active, that is, slow running, not walking. The graph below, taken from the book Heart Rate, Lactate, and Endurance Training by Peter Jansen, shows that active recovery reduces muscle lactic acid levels several times faster than passive rest. This, by the way, is a scientific explanation of why to cool down after training.
5. Slow running time between intervals should not be more than the speed running time. For example, if you are running 1000 meters in 4 minutes at the IPC level, then rest should be done for 3-4 minutes. But no longer.
6. The speed of the interval training should be such that your heart rate will be close to maximum. It is not necessary to raise the speed higher.
More articles that may be useful to you:
1. When to Conduct Running Workouts
2. What is interval running
3. Half marathon running tactics
4. How to Train Finish Acceleration
Fartlek as a type of interval training
Fartlek is one of the most famous types of interval training, especially it is actively used. when losing weight... All the principles that apply to normal interval work apply to fartlek as well. The only difference is that alternation of running at a pace below the VOK pace can also be added during fartlek. Namely, you perform one interval at the IPC level, that is, almost at the maximum heart rate. Then do your standard slow jog rest. Then you start the interval at the so-called threshold rate. This is a pace at a heart rate of 90 percent of maximum. It develops endurance. Then you rest again.
In general, fartlek can also be performed and only at the IPC intervals.
How to include interval training in your program
Interval training is one of the most difficult workouts in the entire training process. Therefore, you should not complete the total number of intervals more than 8-10 percent of your weekly mileage. And include interval training every week. These can be standard intervals or fartlek. Fartlek is best in winter. Since in this case you are not tied to the stadium, and you can run along any route convenient for you.
To improve your results in running at medium and long distances, you need to know the basics of running, such as correct breathing, technique, warm-up, the ability to make the correct eyeliner for the day of the competition, do the correct strength work for running and others. Therefore, I recommend that you familiarize yourself with the unique video tutorials on these and other topics from the author of the site scfoton.ru, where you are now. For readers of the site, video tutorials are completely free. To get them, just subscribe to the newsletter, and in a few seconds you will receive the first lesson in a series on the basics of proper breathing while running. Subscribe to the lesson here: Running video tutorials ... These lessons have already helped thousands of people and will help you too.
