What is Interval Training?

Interval training is a training method where you alternate between high-intensity periods and recovery periods or low-intensity periods. By pushing yourself during the high-intensity intervals and then recovering during the rest intervals, you can train at higher intensities than you would be able to during a continuous running session.

Interval training is a highly effective way to improve your running, whether you're a beginner or an experienced runner. By incorporating intervals into your training, you can:

• Increase your VO2 max (maximal oxygen uptake)
• Improve your running economy
• Increase your muscular strength and endurance
• Burn more calories in a shorter time
• Break the monotony in your training and keep motivation high

How to Get Started with Interval Training

Before starting interval training, it's important to have a good base level of fitness. Make sure you can run continuously for at least 20-30 minutes before adding intervals. Once you feel ready, follow these steps:

1. Start with a proper warm-up for 5-10 minutes at an easy pace.
2. Run your first interval at a higher pace that feels challenging but manageable. Start conservatively and increase the intensity gradually.
3. Recover with a rest period at a walking pace or easy pace.
4. Repeat intervals and rest periods according to your training schedule.
5. Finish the session with a cool-down for 5-10 minutes at an easy pace.

Examples of Interval Running Workouts

There are endless variations of interval training, but here are some examples to try:

Beginner:

• Warm-up 5 min easy pace
• 5 x (1 min fast + 2 min rest)
• Cool-down 5 min easy pace

Intermediate:

• Warm-up 10 min easy pace
• 4 x (3 min fast + 2 min rest)
• Cool-down 10 min easy pace

Advanced:

• Warm-up 15 min progressively increasing pace
• 6 x (4 min fast + 90 sec rest)
• Cool-down 15 min easy pace

Remember to adjust the intervals according to your own level and gradually increase the intensity and duration over time. Listen to your body and allow for proper recovery between sessions.

Equipment for Interval Training

One of the advantages of running is that it doesn't require much equipment. The most important thing is a good pair of running shoes that provide support and cushioning. Choose shoes based on your running style, terrain, and foot shape. Also invest in functional running apparel that breathes and wicks away sweat, keeping you dry and comfortable during the workout.

A heart rate monitor can be a useful tool for monitoring your intensity during intervals. Many modern watches have built-in interval training programs. Another option is to use a running app on your phone to guide you through the workout.

Train Smart and Have Fun!

Interval training is a fantastic way to improve your running and challenge yourself. But remember to vary your training and listen to your body. Combine intervals with easy distance runs, strength training, and recovery for best results. And most importantly - have fun! Running should be a joyful activity that makes you feel good. With the right mindset and a little interval magic, you'll soon be flying on the running track!