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Workout - Intervals |  |
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See the Index for more topics, information, hints and tips.
See other types of Running Workouts.
These are repeats of a couple of minutes to a couple of miles of faster running with a period of slow recovery running in between them. The speed, time or distance, recovery speed, and number of intervals are entirely up to you. Just try to make your speed consistent in all the intervals.
In interval training, what matters is the speed and consistency you have with the fast part of the interval. The speed of the resting/recovery part of the interval doesn’t matter. It’s whatever you need for your body to recover. During the heat and humidity of summer that may mean standing still or walking. You just want to allow your heart rate to return to less than 80% of your max heart rate.
Since this is a hard workout, at the end your heart rate should be up around 95% of your maximum.
Another type of interval workout are hill sprints. Pick a challenging hill and sprint up it as hard as you can for no more than 10 seconds (longer is NOT better).
Benefits: Builds strength, speed, endurance, increases aerobic capacity; develop good, more efficient form; kick at the finish.
