After your rest, shoot for another 30-second run/jog. That’s what’s known as EPOC or excess post-exercise oxygen consumption. This interval session is perfect for improving your ability to run in short, sharp bursts over and over again, which is required by many team sports including football and rugby. A typical interval workout features two main parts. To make these workouts efficient, step out of your comfort zone. After this stretch, step up again on the treadmill for the interval. You could do more if you run very short races. Walk for one minute. 1k cool down easy pace---So is interval training for you? Run at interval pace (a step up from your usual pace) for one minute. Before you go full speed, warm up with a 10-minute jog, then perform six to eight strides to get your muscles fired up and ready to do some intense work. After a 10-minute warm-up, choose a landmark between 30 seconds and three minutes ahead. Enjoy the run! Repeat 6 times before engaging in activities to cool you down. After the warm, up, find a target in the near distance, like a tree, a telephone pole, rock, or a house, then run harder than you ordinarily would until you reach it. The goal of the warm-up is simple in running, to prepare the body for the task at hand, running. At this point, your body produces lactic acid faster than it can clear it. Once you’ve made it to 10 repetitions, cut the repetitions back to 5 and increase the duration of time you spend in your challenging efforts: increase to 90 seconds on, 60 seconds off. 400m fast. Jog for five minutes to cool down, then stretch. Basically, they consist of faster-paced workouts that alternate fast and slow segments for specific distances, often performed on a high school or stadium track. For those, I think, one interval session per week is plenty. In other words, make sure to push yourself, challenging your body as hard as possible. Not only can you switch up your workouts, making them a little more fun, but you also give your body a chance to get used to working just a little harder and build some character—something mostly needed in these times of uncertainty. Beginners can get a lot out of interval training. In fact, interval training (HIIT) has been used by athletes for years to build cardiovascular strength, power, and explosive speed. 30sec active rest > Repeat 8x. Then walk or jog for one minute to recover. The basic sessions include intervals, fartleks, tempo runs, and hill reps. Sure, these workouts are by no means the most exhaustive list of the speedwork sessions you can do, but they’ll definitely help you on your journey to get faster. An interval running plan will help you torch calories and shred fat. Important points: 1. “I like to approach interval training in any form—whether it’s intervals of speed or hills—with this mindset: use the challenge of tougher circumstances to your advantage. Interval: Walk one minute, run one minute at a manageable pace. For alternative days, you can perform another cardio option or do longer runs/walks. Longer intervals are usually performed at roughly a 5K race pace, with recovery bouts of equal length or slightly less than the fast surge time. *Disclosure: This post may contain affiliate links that at no additional cost to you. The warm-up sets the tone for your next speed workout. Your effort pace should be your tempo pace, meaning, it should feel ‘comfortably challenging.’ Try pushing you to the point of only being able to get a few words out, then rest during your easy jog,” says Wolfe.” As time goes on, continue to increase duration and repetitions. It shouldn’t be a full-out sprint that empties the tank, but it should be a level of effort that would keep you from comfortably being able to speak out loud,” says Wolfe. These include quad tugs, heel walks, butt kicks, scorpions, inchworms, lunges, and high knees. Doing so, according to most experts, strengthens both the aerobic and anaerobic energy systems—all of which can help turn you into a superb runner. What it looks like: 10 minute warm-up, 4 x 5 minute hard, 2 minutes easy, 10 minute cool down (Total=48 Minutes) Long Interval Running Workout. “As you become more confident in how your challenging level of effort feels, you’ll be able to do more repetitions. Interval: 2-minute run at 6 out of 10 perceived effort, 2-minute rest (walk or jog); 90-second run at 7 out of 10 perceived effort, 90-second rest; 60-second run at 8 out of10 perceived effort, 60-second rest; 30-second run at 9 out of 10 perceived effort, 30-second rest; 60-second run at 8 out of 10 perceived effort, 60-second rest; 90-second run at 7 out of 10 perceived effort, 90-second rest; 2-minute run at 6 out of 10 perceived effort. Finish with 10’ of easy running. Otherwise, you’ll be risking, injury, premature fatigue, even burnouts. Interval training workouts are performed at 85 to 98 percent of maximum heart rate, depending on distance and trainee’s fitness level and goals. Training. For those training to run a personal best in the 5k, this is an excellent mid-training plan run. Warm up for 5-10 minutes. Like a fat kid loves cake. During this routine, you’ll not only alternate between challenging bursts of effort and lighter recovery phases but also change the incline, which pushes your body to work even harder. Here are the five warm-up moves I do inside before heading out for a run. Instead, focus on maintaining your balance, engaging your core, shortening your leg stride, and lift your knees a little higher than you’re used to when running on flat surfaces. Classic examples of speedwork training include interval workouts, tempo runs, and fartlek sessions. 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