run fast for a short distance, slow down for a bit to recover. provided that you begin with a fitness base and allow ample time between hard workouts for recovery, ‘short, hard bursts can teach your body a more efficient way to run, which ideally transitions into the rest of your training’, says gaudette. whether you’re targeting a half or full marathon, your first (or fastest) 5k, or just the ability to run stronger or longer this autumn, here are the interval sessions that can get you there. run at a comfortably tough pace – you should be able to speak only a word or two at a time – until you reach it. the biggest barrier to a faster 5k or 10k comes from the waste products that build up in your muscles when you pick up the pace, says gaudette.
after a 10-minute warm-up, run 12 x 400m repeats at your 5k pace (if that’s your goal distance), with 30 seconds of easy running in between. summoning fast-twitch fibres to propel you at full tilt trains your brain to recruit them more quickly at any speed – while you might associate these fibres only with fast running, your body can also use them to keep you moving forward when slow-twitch fibres are fatigued, says mayer. after a long warm-up – two to four miles – run the following series of repeats as fast as you can without feeling out of control: 3 x 100m, 3 x 150m, 3 x 100m. ‘the more efficient you can be, the less energy you’ll use to run a given pace,’ says gaudette. start with three miles or six half miles, and increase every two to three weeks until you’re logging five miles or 10 half miles of fast running. jogging: it keeps your heart rate elevated, extends the distance of your workout and simulates late-race fatigue.
run fast for a short distance, slow down for a bit to recover. do it all again. interval training boils down how to do it warm up for 15 minutes, adding a few 20-second bursts at the end to prepare for the workout. run, bike, or run, rest, repeat: how interval training can make you a better runner. switch out your constant pace for, interval running for beginners, interval running for beginners, interval running session ideas, interval training running app, interval training running treadmill.
“interval running workouts are the opposite of steady-state running (or endurance runs), where you keep the same pace as a rule, if you get halfway through your recovery period and feel able to run hard again, the chances are you didn’t push, interval training running 10k, interval running benefits, interval running outside, interval training running 5k
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