Interval training is a popular and effective method of training for runners. It’s fast, fun and is a good way to switch up your training.
Many training plans feature the following in a one week block: 2-3 easy/normal run days, 1 interval/track work out, 1 longer run (with or without pace/interval structure), 1-2 days rest.
Having a running watch or using an app on your phone to track the time of high vs low intensity in your interval is key.
Here are some benefits of interval training:
- Increased aerobic capacity: It increases the amount of time you can run at a faster pace without getting tired -based on oxygen intake. Why? Interval training can increase your VO2 max (the maximum amount of oxygen your body can consume during exercise).
- Improved lactate threshold: Interval training can help improve your lactate threshold, which is the point at which your body starts to accumulate lactic acid and you begin to feel fatigue. By increasing your lactate threshold, you can run faster and longer without getting tired.
- Increased calorie burn: Interval training is a great way to burn more calories during your workout than steady-state running. This is because you’re working at a higher intensity and your body is expending more energy.
- Time-efficient: Interval training can be more time-efficient than steady-state running because you can get a great workout in a shorter amount of time. By alternating between periods of high-intensity exercise and rest, you can achieve the same benefits as a longer, steady-state run in less time.
- Increased muscle strength and power: Because you are challenging your muscles to work hard during the intense part of the intervals, you get stronger, faster, and more efficient in your power and muscle strength.
If you want to be strong, faster, and more efficient -it’s a no-brainer to add interval training in once a week!