By Kevin Smeltzer, M.S.

The key ingredient needed for faster times is speed work. More specifically, you need to be doing intervals! Intervals provide the bridge from months of base training to faster race times.

Interval training is a great way to boost your running ability as it strengthens both your aerobic and anaerobic capacities (i.e., greater VO2 max and a higher lactate threshold, respectively). In addition, you will have greater leg strength and power, improved running economy (more efficient use of oxygen), increased confidence level (you train fast, you feel fast), and the ability to concentrate (staying focused).

To get the most out of interval training, you should only add them after building a solid running base of at least 12 weeks, and even more for the beginner. Too much, too soon and the above-mentioned benefits are replaced with an increased risk of injury and/or “burnout.”

The best place for interval training is going to the track, either 200 or 400 meters. If a track is not available, then a measured road course/route or even a treadmill will do.

There are five elements needed to produce a quality interval workout. Based on your present running abilities and goals, try incorporating these into one weekly speed session.

Distance

Generally, the distance can range from 200 meters to 1200 meters. This distance can remain constant throughout the workout, but may vary from workout to workout.

Interval

This is the important rest (recovery) period between the hard running. If you‘re running 400s, then maybe a walk/jog 200m will be your rest interval. The rest interval then should remain constant for that session. Generally, your rest/recovery interval should be about half the time/distance of your running.

Pace/Intensity

A good starting point would be just slightly faster than your current 10k pace or equal to your 5k race pace. How fast, or the speed of the repeat, should be determined by your goal race pace.

Repetitions

For beginners, 2–3 x 400m is a good place to start. More seasoned runners might start with 4–6 x 400m. The difference is the pace or intensity of the repetition. It is better to start off with just a few and build up than to do too many and become injured.

Rest

This is what you do during the interval. Remember, the interval is the time for rest and recovery before your next run. You can recover actively, as in a fast walk or a light jog, or you can stop completely (but not recommended) and catch your breath before beginning the next repetition. But try to recover with what you feel works best.

What should you do when the workout becomes stale? Remember to vary the interval session. Don‘t always do the same distance, at the same pace or for the same rest interval. But when you do reach a plateau, consider one of the following: Keep the same pace and add a few more “repeats;” decrease the amount of “repeats” and run at a faster pace; or run the same pace, but cut down the rest interval. See you at the track!

For additional information please contact NIFS at 317.274.3432.