Tired of the same old routine on the treadmill? Long slow duration not quite cutting it? The Turkey Trot is fast approaching and your 10k target time is still way off? It could be time to turn to interval training for that extra push you’re looking for!
So what is interval training?
Simply put, interval training is training at different intensities, combining bouts of maximal & near maximal exertion with bouts of moderate-to-low periods of active recovery. Benefits of this style of training include burning more calories over a shorter period of time than a steady state counterpart (even compared to longer steady state workouts), significantly higher post-workout metabolism (meaning you will continue to burn calories even after you have finished exercise), and a faster lactate clearance rate, allowing you to maintain your race pace for longer periods of time.
So with all those positives in mind, here are two workouts I used to reduce my 2.4km time to below 9 minutes when preparing for military fitness tests a couple of years ago. I was by no means a natural runner, but I attained my goal, thanks to these workouts.
Begin with a 10-minute gradual warm-up and dynamic stretching routine, including leg swings, high knees, butt kicks, side shuffles, and running ABCs.
Then, perform one of the following intervals on a treadmill (assuming Imperial units):
- Workout 1:
- 2min (@ 7.0mph)
- 10 rounds:
- 30sec (@ 9.0-10.5mph)
- 30sec (@ 7.0-8.0mph)
- 2min (@ 7.0mph)
- Workout 2:
- 1x 1mile (@ 7.5-9.0mph) with 3min walking rest (@ 3.5mph)
- 2x 1/2mile (@ 8.5-10mph) with 2min walking rest (@ 3.5mph)
- 4x 1/4mile (@ 9.5-11mph) with 1min walking rest (@ 3.5mph)
Cool down with a jog then walk for 5-10 minutes following the workout. Stretch for a further 10-15 minutes focusing on anything which felt tight (calves, hamstrings, quads, hip flexors, glutes, low back).
Total workout time will be around 40 minutes.
Up the intensity over time by increasing either the treadmill incline (1-3 incline) or treadmill speed, increasing the timing for the higher work rate speed to 40-50 seconds, or reducing the timing for the recovery speed to 10-20sec.
Likewise, anyone new to intervals can begin at slower speeds, have longer recovery times, and reduce the number of intervals aiming to gradually increase over time.
While interval training is not for the faint hearted, the benefits are numerous when compared to its steady state alternative, and its principles can be applied to anyone from beginners to elite athletes. It is always a great idea to wear your heart rate monitor to track progress and ensure you get the benefits of training in these different heart rate zones.
—
Jay Andrews
Professional Training Coach
Innovative Fitness, Kitsilano
