Benefits of Interval Training

Speed work often gets neglected in my training but I can tell when I am at mile 20 if I have done the proper amount of speed work. 

There are some critical things you need to focus on while you are training for a marathon that include tempo runs, strength training, and mileage. There are some classic VO2 max workouts that consists of repeats with a duration of 3-5 minutes. These are awesome to test your fitness and really train how your muscles will feel that last 10 K of the race. 

After you have achieved some goal times and are ready to take it to the next level, do not focus on increasing the length of the workout but focus on shorter distance with sprints as short as 50 meters. Studies have shown that this can change the way your body works on race day. 

There are many different ways that you can incorporate these workouts into your training.

1. Short for Speed Endurance: This is a very important workout because on race day, this will make your feel like you are moving a lot slower than what your workouts consist of. Your body will greatly appreciate the decline in speed.

• Distance: 150 to 300 meters
• When: Do these workouts on tired legs. This will help you to run faster when you are really feeling tired at the end of the race
• Workout options:
• 8 x 200-meter repeats after a 60-90 minute run
• Tempo run 4-6 miles then finish at a track 5 x 300- meter repeats with 2 minute rest in between 
• Effort should be a struggle near the end of each repeat

2. Shorter for Efficiency: Speed = better form & focus on 90% effort and not all out

• Distance: 80-150 meters
• When: Do these workouts 1 to 2 times a week after an easy run
• Workout Options:
• 6 x 100 meter strides on a flat, even surface
• Start slower and then accelerate at the finish
• Walk to recover- you should be out of breath when you start the next set

3. Shortest for Power- Full on sprinting teaches your body to build muscle fibers, including fast-twitch fibers which a lot of long distance runners do not have. These sprints are equivalent to power lifting, so warm up those muscles properly. 

• Distance: 50-100 meters
• When: Do the workout once a week
• How: Start by doing these on hills. They will take some stress off of the legs and reduce the risk of injury 
• Workout Options:
• Start with two sprints lasting six to eight seconds up a four- to six-percent grade, taking a full 2:00 between them. Do the workout once a week, adding two reps each time until you hit 10, and gradually lengthening the sprints to 10 to 12 seconds. When that feels comfortable, try less steep hills, and then flat ground.

Happy running,

Kylie