Interval training, that training session where you alternate phases where you can't speak, with periods where you say swear words...  We'd like to do without it, but it's essential... if you…

Interval training - what is it?

Running

Interval training, that training session where you alternate phases where you can’t speak, with periods where you say swear words…
We’d like to do without it, but it’s essential… if you want to progress…
How does it work?

What is interval training?

Interval training alternates between phases of intense effort and recovery. 

  • Effort phase: running faster than your usual pace. There’s no need to sprint, especially if you’re not familiar with this form of training.
  • Recovery phase: jog very slowly, or even walk.

The key is not speed, but alternation, between speed and slowness, between intensity and recovery.

The effects of interval training

The first visible effect is the urge to swear. Not very useful, but radical. Though there are also very useful effects for your progress.

  • Phases of effort: during this period, your heart rate increases rapidly (that’s the aim) and oxygen uptake is improved (even if you think you’re out of breath). And this oxygen is useful for supplying energy to the muscles.
  • Recovery phase: the effort is interrupted and the body has to adapt.
  • Alternation: resuming exercise forces the body to constantly adapt to these changes, and it gradually learns to optimise its metabolism (chemical and biological functioning).

The result is an improvement in the anaerobic threshold (point of balance between oxygen available and consumed during exercise).
In short, it’s very good physiologically, for your heart, lungs and muscles. And for your mind too. 
Finally, the fact that you’re running faster than usual during the intensity phases will also change your running technique, and gradually make your stride more efficient.

An example of an interval training session

In fact, it fits in perfectly with your routine.

1. Warm-up

Yes, as usual, you won’t really be doing this. But it’s a good idea to run for at least 20 minutes before starting intervals.

2. Intervals

You’re free to do as you please, the important thing is to alternate. So you can split

  • either by distance: for example, series of 200m or 400m fast/slow, repeated about ten times
  • or by duration: again, it’s varied, but like 2min/3min (fast/slow), or 2/2 or even 1/1, or 30sec, idem a few dozen times.

It’s up to you, and of course it also depends on your experience. This alternation should give you a hard time. That’s when your body and mind are working, and making progress. 
And that’s when you say bad words…

3. Cool-down

After your series, it’s important to run for another 10–15 minutes at a moderate pace, to favor recovery, which is important after an intensive session.

4. Recovery

Regeneration, particularly of the muscles, is essential, and we recommend that you give your body at least 24 hours’ rest. You can still do series, but not on the track, simply watch them from your couch.

A few tips for interval training 

  • Avoid trails, uneven or technical terrain.
  • Favour the track, especially if you’re new to this form of training.
  • Don’t run too fast in your fast series (alternation is more important than speed) 
  • Take at least one day’s rest between 2 interval sessions
  • Just do it
  • Do it regularly, according to your training rhythm, once every 3–4 sessions
  • Don’t never do it.
  • Don’t do it in public (because of swearing, spitting, all that…)
  • Don’t do it on an urbirun running tour : there you run, but you enjoy the scenery, you discover, you visit, you train, but you don’t sprint, you run slow enough to appreciate the decor and make memories…

Conclusion

  • Interval sessions are just one form of training, and you shouldn’t only do series, just as you shouldn’t ‘never do them.
  • This allows you to vary your training, breaks the training routine, and helps your body adapt to the effort, so you can also vary your interval sessions (long or short series, based on distance or on duration).
  • If you’re a beginner, don’t worry, you’re allowed to do series too, and they’ll help you progress, but don’t put any pressure on yourself.
  • And of course, very important: adapt the speed and intervals to your physical condition, and experience. Listen to your body and give yourself enough breaks. 
  • Push yourself (that’s the principle), but don’t push yourself (you shouldn’t). Know you, ok?

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