Interval workout
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Foreword
Interval workouts is a training method that solicits a lot the heart, before you try, it is very strongly recommended to talk to your doctor and maybe schedule a visit to a cardiologist. Especially if you are over 40 years old.
Inverval training is challenging and generates oxidative stress, to counter free radicals and discomfort that can create ischemia and reperfusion (digestive pain, diarrhea), it is essential to adapt your nutrition.
If you're not used to do interval workout, expect to have stiffness in the calves and maybe in the quadriceps. To relieve yourself, you must consider stretching.
Headaches can happen sometimes during intense training and especially when it's hot and sunny within hours of the end of the session.
What is interval workout ?
Interval training (interval workout) is a training method alternating sustained pace work with a recovery period, active or passive.
This method, with the rest phases, allows you to work longer at a steady pace compared to a sustained pace session done without the rest phase, for the same gain.
Specific interval
The specific interval workout is used to prepare yourself at the target pace for the next competition.
In training plans you will regularly find these acronyms:
- SP10 : 10km specific pace; it corresponds to the pace you are aiming for on your next 10km competition.
- SP21 : Half marathon specific pace; it corresponds to the pace you are aiming for on your next half marathon.
- SP42 : Marathon specific pace; it corresponds to the pace you are aiming for on your next marathon.
To prepare for 10km pace, the 1000m interval workout is all indicated. You can also test the so-called Pantel's workout sessions.
To prepare for half-marathon pace, it's better to start with 2000m interval workout or 3000m interval workout.
On the other hand, to prepare for marathon pace, it's better to start with 3000m interval workout or 4000m interval workout which can be integrated during long runs.
To estimate your specific paces, you can try the Bart Yasso test which will allow you to estimate your goals for the marathon, half-marathon or even 10km.
Short interval
The short interval workout is mainly used to improve the MAS. During short interval sessions it's common to push your speed from 105% to 115% of your MAS.
If you are starting the interval workout, you should start with a 30sec/30sec session, which has the advantage of not being stressful compared to the distance times.
Then after 3 or 4 weeks, you can try the 200m interval workout and the 300m interval workout.
Long interval
The long interval is ran at lower percentages of MAS, but the interval are longer and can be strenuous.
If you are starting the interval workout, you should start with a 400m workout and then try different distances like the 500m workout, the 600m workout, the 800m workout or the 1000m workout.
For trail run preparation
To prepare for the trail running it could be interesting to go uphill and downhill and do fartlek.
To vary
To avoid the monotony of interval training and give you motivation you can try the pyramidal workout.