Amazing Interval Training Running Workouts
Are you looking to run faster? Are you tired of huffing and puffing when attempting to run longer periods?
Well, here's how:
Interval train!
Is interval training going to help you run faster and for a longer period of time?
The reason that interval training will help is because it will help raise your intensity for a longer period of time. Combining bouts of high and low intensity running is the fundamental of interval training.
The reason that it is so effective at improving your running performance is because it allows you to run at higher intensity for a longer period of time then you would be able to if you were for as long you could at your maximum running speed.
You may be a little confused so let me explain this for you.
Let's say that you can run at your fastest possible speed for no more than 1 minute. What interval training allows you to do is take a percentage of that time and repeat it as often as you can.
An example of this would be running at your maximum speed for 30 seconds then recover for 1 minute with a light jog. Repeating these intervals 3 times will have already surpassed your maximum length of time you could run at full speed.
This interval protocol could then be repeated for 10 to 20 minutes (or more) allowing you to run at your maximum speed for at least 4 to 5 minutes. So in just 10 minutes you almost quadruple the amount of time you spend at your maximum running speed. That's huge!
Training at your maximum speeds will not only help you run faster, but also increase your running stamina .
Here are few interval running workouts to get you started:
Speed Interval
15 seconds @ 100%: 45 seconds @ 65% - repeat for 10 to 15 minutes
Anaerobic Endurance Interval
45 seconds @ 85%: 45 seconds @ 65% - repeat for 15 to 20 minutes
Aerobic Endurance Interval
10 seconds @ 100%: 20 seconds @ 65% - repeat for 20 to 30 minutes
The great thing about interval running workouts is that they can be done outside or on the treadmill. If you are using a treadmill, I would suggest increasing your interval times as it may be a little more difficult to vary the speeds compared to running outdoors.
Nonetheless, give these running workouts a shot just twice a week (at least 48 hours apart) and watch your running speed, cardiovascular endurance, and VO2 max go through the roof!
Well, here's how:
Interval train!
Is interval training going to help you run faster and for a longer period of time?
The reason that interval training will help is because it will help raise your intensity for a longer period of time. Combining bouts of high and low intensity running is the fundamental of interval training.
The reason that it is so effective at improving your running performance is because it allows you to run at higher intensity for a longer period of time then you would be able to if you were for as long you could at your maximum running speed.
You may be a little confused so let me explain this for you.
Let's say that you can run at your fastest possible speed for no more than 1 minute. What interval training allows you to do is take a percentage of that time and repeat it as often as you can.
An example of this would be running at your maximum speed for 30 seconds then recover for 1 minute with a light jog. Repeating these intervals 3 times will have already surpassed your maximum length of time you could run at full speed.
This interval protocol could then be repeated for 10 to 20 minutes (or more) allowing you to run at your maximum speed for at least 4 to 5 minutes. So in just 10 minutes you almost quadruple the amount of time you spend at your maximum running speed. That's huge!
Training at your maximum speeds will not only help you run faster, but also increase your running stamina .
Here are few interval running workouts to get you started:
Speed Interval
15 seconds @ 100%: 45 seconds @ 65% - repeat for 10 to 15 minutes
Anaerobic Endurance Interval
45 seconds @ 85%: 45 seconds @ 65% - repeat for 15 to 20 minutes
Aerobic Endurance Interval
10 seconds @ 100%: 20 seconds @ 65% - repeat for 20 to 30 minutes
The great thing about interval running workouts is that they can be done outside or on the treadmill. If you are using a treadmill, I would suggest increasing your interval times as it may be a little more difficult to vary the speeds compared to running outdoors.
Nonetheless, give these running workouts a shot just twice a week (at least 48 hours apart) and watch your running speed, cardiovascular endurance, and VO2 max go through the roof!
About the Author:
Yuri Elkaim is one of the world's leading fitness and
sports conditioning experts, especially when it comes to interval training for
running and fat loss. You can take his Treadmill Trainer interval running workouts for a free test spin today and
while you're there learn about the best interval running
workouts to get you fitter and running faster with just 2 short runs per week!
sports conditioning experts, especially when it comes to interval training for
running and fat loss. You can take his Treadmill Trainer interval running workouts for a free test spin today and
while you're there learn about the best interval running
workouts to get you fitter and running faster with just 2 short runs per week!