Run - Interval Training
Running interval training alternates between high-intensity efforts and recovery periods to improve aerobic and anaerobic capacity efficiently. Common variations include hill repeats, fartlek training, and tempo intervals.
Instructions
- Begin with a light warm-up jog for 5-10 minutes.
- Perform a high-intensity interval at 85-95% maximum effort for 30 seconds to 3 minutes.
- Recover at an easier pace for an equal or longer duration.
- Repeat the high-intensity and recovery cycle 6-10 times depending on interval duration.
- Cool down with easy jogging or walking for 5-10 minutes.
- Maintain proper running form even during intense efforts to prevent injury.
- Adjust pacing based on terrain and fitness level.
- Complete the session with adequate recovery time.
Tips
- Interval training such as hill repeats, fartlek, or tempo runs improve fitness more efficiently than steady-state running.
- Hill repeats build leg strength and power while minimizing impact stress.
- Fartlek training (meaning “speed play”) involves unstructured variations in pace and is enjoyable for building fitness.
- Proper form is critical during high-intensity efforts to prevent injury.
- Allow 48 hours between hard interval sessions for proper recovery.
- Vary interval durations and intensities throughout the week for comprehensive fitness development.
- Always warm up thoroughly before interval training to prepare your cardiovascular system.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Distance |
|---|---|---|
| Gain strength | 3 | 300 m |
| Build muscle | 3 | 700 m |
| Build endurance | 3 | 1.3 km |