Interval training for the recreational runner
"Urgh, Interval training sounds like hard work. Surely, just getting my trainers on and going for a run regularly is good enough?" And yes, you're right... As a beginner runner, consistency is the key to success.
But what if you've established consistency and were now looking to get a little faster or a new PB? How do you go about it without joining a club or getting an injury doing too much too quickly?
There are loads of different types of intervals, all have varying duration's of efforts and speeds. I'd recommend starting off slowly (ahem!), sticking with a basic interval session that you don't need a sports watch for and can easily chuck in during your normal run. I'm talking about the Fartlek.
Fartlek (a Swedish term meaning "speed play") is casual and unstructured and that's why it's great for trying out intervals. There are no set paces, no set distances, it's just a chance to turn your legs over at a faster than normal rate until the legs have had enough. Here's how to do it.
About 10 minutes into your run, after you've warmed up, pick a 'marker' not too far in the distance that's on your route. It could be a certain telegraph pole, a gate or a cow if you're in a field and feeling brave. From your natural pace, increase your speed to get to that marker quickly. Your aim is to run fast enough to not be able to say "Good Morning" to anyone you pass, because for that duration of time you need to focus on breathing. When you reach your marker, slow back to your natural pace or if you've really pushed it, walk and then slowly start to run again when you're able. Let your heart rate recover to its running 'norm' before picking your next marker and starting again. Do this several times during your run, leaving the last five minutes or so for a gentle jog home.
Beginner runners can get a lot out of interval training. Not only can you switch up your workouts, making them more fun, you give your body a chance to get used to working a little harder. It's the perfect way to build a stronger cardio foundation, improve your running endurance and be able to run faster for longer duration's. Working hard for a very short period of time, and pushing out of your comfort zone, makes for a more effective workout. Much better than being breathless, miserable and tired working at a high intensity for the entire duration of your run.
If you are thinking about starting interval training, there are a couple of golden rules you need to know. Firstly, make sure you warm up properly. Secondly, an interval session should last no longer than 30 minutes (after then, your legs are too wobbly) and thirdly, you only need to do one interval session a week.
If you'd like more help with interval training feel free to contact me or check out the shop for my top ten interval sessions!