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!
So how will interval training make a better runner?
Well my friend, the key lies in its ability to raise your intensity for a longer period of time. Interval training combines bouts of high intensity (ie. sprint) and low intensity (ie. jog) running for a given amount of time.
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.
Let me explain this for you if you are a little confused.
Interval training basically allows you to take a percentage of your highest running speed and incorporate it into a longer period of running.
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.
If you do these intervals for 10 to 20 minutes, you will have already reached your maximum running speed for at least 4 to 5 minutes. You're basically in just 10 minutes quadrupleling your maximum running speed which is 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
These workouts can be done on the treadmill or outdoors. If you are going to use the treadmill keep in mind that the shorter interval workouts may be a bit more challenging to complete because of the time if takes the treadmill to get to the appropriate speed.
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!
So how will interval training make a better runner?
Well my friend, the key lies in its ability to raise your intensity for a longer period of time. Interval training combines bouts of high intensity (ie. sprint) and low intensity (ie. jog) running for a given amount of time.
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.
Let me explain this for you if you are a little confused.
Interval training basically allows you to take a percentage of your highest running speed and incorporate it into a longer period of running.
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.
If you do these intervals for 10 to 20 minutes, you will have already reached your maximum running speed for at least 4 to 5 minutes. You're basically in just 10 minutes quadrupleling your maximum running speed which is 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
These workouts can be done on the treadmill or outdoors. If you are going to use the treadmill keep in mind that the shorter interval workouts may be a bit more challenging to complete because of the time if takes the treadmill to get to the appropriate speed.
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!
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