Running intervals is a structured workout that alternates between high-intensity running and recovery periods. Here's a step-by-step guide on how to perform running intervals, based on the provided reference:
Understanding the Basics of Interval Training
Interval training involves short bursts of intense exercise followed by periods of rest or low-intensity activity. This type of training helps to improve speed, endurance, and overall cardiovascular fitness. Using different intensity levels is also key, such as using green (low), yellow (medium) and red (high) intensities.
Step-by-Step Guide to Running Intervals
Following these steps will help you perform a proper running interval workout:
1. Warm-up (5-10 minutes)
- Activity: Begin with a 5-10 minute warm-up. This should consist of light activities like a brisk walk or a slow jog.
- Intensity: Keep the intensity at a GREEN level. This means you should be able to hold a conversation comfortably.
- Purpose: This stage prepares your muscles for the upcoming workout and reduces the risk of injury.
2. Interval Runs (15 minutes total)
- High-Intensity Run: Run at a YELLOW or RED level for 1 minute. At a RED level, you are pushing yourself to the highest intensity you can. This should feel challenging and bring your heart rate up. At a YELLOW level, you are still pushing yourself, but at a lower intensity than RED.
- Recovery: Follow immediately with a 2-minute recovery period by jogging or walking at a GREEN level. This allows your body to recover before the next intense run.
- Repetitions: Repeat the 1-minute run and 2-minute recovery cycle a total of five times.
- Total Interval Time: Each set of run + recovery takes 3 minutes. 5 sets will take 15 minutes in total.
Interval Run Summary
| Stage | Duration | Intensity | Activity |
|---|---|---|---|
| Warm-up | 5-10 min | Green | Brisk walk/Jog |
| High-Intensity | 1 min | Yellow/Red | Run |
| Recovery | 2 min | Green | Walk/Jog |
3. Cool Down (5-7 minutes)
- Activity: Finish with a 5-7 minute cool down by walking or jogging slowly.
- Intensity: Maintain a GREEN level during the cool down.
- Purpose: This helps your body gradually return to its resting state and reduces muscle soreness.
Key Points to Remember
- Listen to Your Body: Adjust intensity and duration based on your fitness level. Don’t push yourself too hard, especially when beginning.
- Consistency is Key: Interval training is most effective when done regularly. Aim for 2-3 interval sessions per week.
- Stay Hydrated: Drink water before, during, and after your workout.
- Proper Footwear: Wear appropriate running shoes for support and comfort.
- Monitor Your Heart Rate: If possible, monitor your heart rate to ensure you’re in the correct training zones.
Why Do Running Intervals?
- Improved Cardiovascular Health: Interval training helps your heart become more efficient.
- Increased Endurance: It boosts your ability to sustain physical activity for longer periods.
- Enhanced Speed: The high-intensity bursts of running improve your overall running pace.
- Calorie Burn: Interval training burns more calories in a shorter time compared to steady-state cardio.
By following these guidelines, you can effectively incorporate interval training into your running routine and reap its many benefits.
