Monday, August 4, 2008

Interval Training

Recently, i started to include interval trainings into my running routines. All my interval training had been conducted on the tracks and this training is to improve my anaerobic capacity.

So What is Interval Training? Here are some of the informations i gotta from one of my many running books.

Interval Training

History

The 1st scientific approach to interval training was developed during the 1930s by German cardiologist Dr Hans Reindell. He used it to strengthen the hearts of some of his patients. Subsequently, he teamed up with Woldemar Gerschler, a coach and exercise physiologist, to research this training method. The key to improved fitness was controlling the rest intervals, thus they named this training "interval training". Over the years, coaches have come to call this actual speed runs "intervals".

Benefits

Intervals at race pace and faster can improve several key factors to racing success, including aerobic capacity, anaerobic tolerance, lactate threshold, running economy, muscular strength and power, and the efficiency of fast twitch fibers. It also train runners to concentrate and constantly monitor runners' body.

Method

Warm up -> Speed -> Recovery (E.g. Heart rate decreases to 120 BPM) -> Speed -> Cool down

As for the Speed, runners can try to run an intervals of 400m, 800m, 1000m or 1200m at 5km pace. For recovery, jog at a pace that is approximately 2 to 2.5 minutes per miles slower than 10 km pace.

6 steps to intervals training

Determine
  1. Your fitness category
  2. Goal of the workout
  3. Interval distance
  4. Interval pace
  5. Quantity of intervals
  6. Recovery of the intervals.
Currently, i am running intervals of 800 meters at a pace that is slightly faster than my 5 km pace. Will be increasing to 1 km intervals during next week running.

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