Interval Sessions - Painful, tiring, addictive
Introduction
My favourite – the interval session. Whilst they almost always leave me feeling out of breath, knackered, and needing to be scraped off the floor, the feeling of smashing out a great interval session is amazing.
In this blog post, we will delve into the world of running interval sessions, their importance, how to incorporate them into your routine, and the incredible benefits they offer to both novice and seasoned runners alike.
Understanding Running Interval Sessions
Running interval sessions involve alternating between high-intensity bursts of running and periods of rest or lower-intensity activity. These workouts challenge the cardiovascular and muscular systems, pushing the body to adapt and become more resilient. Intervals can be customized based on distance, time, or effort, making them a versatile tool for athletes aiming to improve their overall performance.
Example Interval Session:
Warm-up: 10 minutes of light jogging, followed by dynamic stretches.
Intervals:
1. 6 x 400 meters at 5k race pace with 90 seconds of rest between each interval.
2. 4 x 200 meters at maximum effort with 2 minutes of active recovery (easy jog) between each interval.
Cool-down: 10 minutes of easy jogging, followed by static stretching.
The Importance of Interval Sessions
1. Enhanced Cardiovascular Fitness: Intervals push the heart to pump blood more efficiently, leading to improved cardiovascular health. The heart becomes stronger, pumping a larger volume of oxygenated blood to working muscles during high-intensity efforts.
2. Increased Speed and Endurance: By pushing the body to its limits during intense intervals, runners can boost their speed and endurance, enabling them to maintain faster paces for longer durations.
3. Time Efficiency: Interval sessions are time-effective workouts that can deliver significant results in a shorter amount of time compared to traditional steady-state runs.
How to Do Interval Sessions
1. Warm-Up: Begin with a dynamic warm-up to prepare the body for the intensity ahead. Perform exercises like leg swings, high knees, and butt kicks to activate muscles and increase blood flow. Want to know more? Read about the RAMP warm up and Types of Warm Up Exercises!
2. Choose Your Intensity: Determine the length and intensity of your intervals based on your fitness level and goals. Novices may start with shorter, less intense intervals, while experienced runners can opt for longer and more challenging efforts.
Similarly, beginners may require longer rest between efforts, whereas experienced athletes can utilise their aerobic base to cut this down.
3. Rest or Active Recovery: Between each interval, allow yourself a period of rest or active recovery to lower your heart rate and prepare for the next effort. Active recovery can involve light jogging or walking.
4. Proper Form: Focus on maintaining good running form throughout the session. Keep your posture tall, shoulders relaxed, and arms swinging naturally. Yes, even in the rest / active recovery!
5. Cool Down: After completing the last interval, cool down with a light jog or walk, followed by static stretching to prevent muscle tightness. Want to read more about Cool Downs? Read here!
Interval Length and Distance
The length and distance of intervals depend on the runner's fitness level and training goals. For beginners, start with short intervals, such as 30 seconds to 1 minute of intense running, followed by 1 to 2 minutes of rest or recovery. As fitness improves, gradually increase the length of the intervals and decrease the recovery time.
Advanced runners can incorporate longer intervals, such as 2 to 5 minutes (or even 20 minutes if training for a marathon!), with shorter recovery periods. The distance covered during each interval can range from 200 meters to 1 kilometer or more, depending on the runner's ability and the training phase.
Benefits of Interval Sessions
1. Improved Anaerobic Capacity: Intervals challenge the body's anaerobic energy systems, leading to an increased ability to tolerate and buffer lactic acid, allowing runners to sustain higher intensities for longer durations.
2. Mental Toughness: Interval sessions demand mental fortitude to push through discomfort and fatigue. This mental resilience translates to race days, where runners can stay focused and determined, even when facing challenges.
3. Breaking Plateaus: Intervals offer a break from monotonous training routines and can help break performance plateaus. The body adapts quickly to repetitive training, but intervals introduce new stimuli, leading to continued progress.
Conclusion
Running interval sessions are a valuable tool for runners looking to enhance their fitness, speed, and endurance. These structured workouts challenge the body and mind, leading to remarkable improvements in performance. By incorporating interval sessions into your training routine and progressively pushing your limits, you can unleash your full potential and reach new heights as a runner. Remember to listen to your body, start at an appropriate intensity level, and gradually progress for optimal results. Happy running!