Interval Training For Runners

After about a year of consistent training, many runners feel that their performances level off and that running greater distances no longer improves their speed. This is when interval work becomes a useful training tool. In fact, interval training is the best way to increase the pace at which you are able to run within aerobic threshold; in other words, it’s the most effective way to increase the speed of your conversational pace.

What is interval training?

Interval training (I-Training) is the quickest and most effective way to increase your running pace. This training involves running short bursts at a fast anaerobic pace (80% of your maximum heart rate (MHR)), followed by short recovery jogs. This training will increase the speed at which you can run in aerobic state. Your hard anaerobic bursts should last no more than 3 minutes, since this is everyone’s physiological limit, from beginner to Olympian. Follow your hard segment with a slow recovery jog that allows you to return to conversational pace (60% MHR).

How does it work?

I-Training works by improving the volume of oxygen your body can obtain and use while training at MHR (VO2 max). High VO2 max values indicate high fitness levels and this is what allows advanced and elite athletes to run faster and train more intensely than beginners. So as you improve your VO2 max through I-Training, your ability to use oxygen will improve and your base aerobic pace increase too. Interval training will also help increase your aerobic training by improving your ‘energy transport system’. This refers to the efficiency with which your body transfers oxygen-rich blood to your muscles  for use while training.

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