HOW to BOOST Your Running with Interval Training!
Did you know that incorporating just 30 minutes of interval training into your weekly running routine can boost your speed and endurance by up to 20%?
Interval training is a game-changer for runners of all levels, whether you're a casual jogger or an elite marathon runner. It's a powerful tool that can help you break through plateaus, increase your endurance, and take your running to the next level. And the best part? It's incredibly easy to incorporate into your existing routine.
One of the most common challenges runners face is hitting a plateau. You know, that feeling where you're putting in the same amount of effort, but not seeing any improvement in your performance. It's frustrating, demotivating, and can even lead to burnout.
Another challenge many runners struggle with is endurance. You might be able to sprint like the wind for a short distance, but when it comes to maintaining a steady pace over a longer period, you start to struggle.
And of course, there's the issue of speed. You might be able to run at a decent pace, but you're not getting any faster. You're stuck in a rut, and you don't know how to get out of it.
These are all common problems that many runners face, but the good news is that interval training can help.
Interval training can help you avoid plateaus by adding variety to your workouts. By incorporating different types of intervals, you're constantly challenging your body in new ways, which helps to prevent boredom and mental fatigue. Intervals can also help you build endurance by teaching your body to sustain a high level of intensity over a longer period.
Science and research has shown that...
By pushing yourself to run at a high intensity for short bursts, you're building up your anaerobic endurance, which is essential for speed.
So, how do you incorporate interval training into your running training plan? It's actually pretty simple.
There are several different types of intervals you can do, including short intervals like 200m, 400m & 800m Repeats. Short intervals involve short bursts of all-out effort, followed by periods of active recovery and these can be in a long or short form.
Hill repeats are another fantastic way to build up fitness in your interval training. We call it, VO2 Max Seesions in disguise because you are getting your heart rate over 90% even though your leg turnover is at a slower speed than if you were doing intervals on a flat surface. Short hill repeats & long hill repeats, are just another way of mixing it up when it comes to your interval training. Hill repeats involve running up a hill at a high intensity, then recovering by walking or jogging back down. I personally like to do a session of 5 times 30 seconds flat out, then 5 times 1 minute then 5 times 2 minute, all on a 5 - 7% incline
The key is to mix it up and keep your body guessing.
So let me ask you a question, do you currently do Interval training as a part of your weekly training? If yes, let me know what type of intervals you like the most or, are you like I was when I started running back in 2013 and I wanted to do intervals but I had no idea and the thought of going to the track scared me.
As I said,
Interval training can be a powerful tool in your running arsenal. It can help you break through plateaus, build endurance, and increase your speed. And the best part? It's easy to incorporate into your existing routine. So, if you want to take your running to the next level, I encourage you to give interval training a try.