Interval Training Workouts: Get Faster and Fitter 

Published on August 13 by Alexa

As running experts, we understand the desire to constantly improve and push one's limits. Whether you're training for a marathon, aiming to set a new personal record, or simply want to improve your fitness level, interval training workouts can be your golden ticket. This training methodology uses alternating periods of high-intensity exertion and recovery to improve both speed and fitness. In this article, we'll explore effective interval training workouts you can incorporate into your training plan. 

What is Interval Training? 

Interval training, also known as high-intensity interval training (HIIT), is a method of exercise that alternates between periods of intense anaerobic exercise and less intense recovery periods. The high-intensity phases are typically performed at close to maximum effort, while the recovery phases allow the body to briefly recover and prepare for the next high-intensity interval.

Benefits of Interval Training 

Interval training can offer several benefits. First and foremost, it can improve your aerobic capacity and anaerobic threshold, which are essential for running faster and longer. In addition, it can help you burn more calories than traditional steady-state cardio, even after the workout is over. This is due to the 'afterburn effect' or 'excess post-exercise oxygen consumption' (EPOC), where your body continues to burn calories at a higher rate after an intense workout. 

Effective Interval Training Workouts 

Now that we understand what interval training is and its potential benefits, let's dive into some effective workouts you can start incorporating into your routine. 

1. Classic 1:1 Workout: This workout involves alternating between one minute of high-intensity running and one minute of recovery. Start with a 10-minute warm-up, then do 10 intervals of one minute at a hard pace followed by one minute of jogging or walking. Finish with a 10-minute cool down. As you get fitter, you can increase the duration or intensity of the high-intensity intervals. 

2. The Pyramid Workout: This workout involves gradually increasing and then decreasing the duration of the high-intensity intervals. After a 10-minute warm-up, run hard for 30 seconds, then jog or walk for 30 seconds. Increase the hard running time by 30 seconds each interval until you reach 2.5 minutes. Then, decrease by 30 seconds each interval until you're back to 30 seconds. Finish with a 10-minute cool down. 

3. The Ladder Workout: After a 10-minute warm-up, run hard for one minute, then recover for one minute. Increase the hard running time by one minute each interval until you reach five minutes. Then, decrease by one minute each interval until you're back to one minute. Finish with a 10-minute cool down. 

In conclusion, interval training workouts can be an effective way to improve your speed and fitness. However, because they're intense, it's essential to start slow, listen to your body, and gradually increase the intensity or duration of the high-intensity intervals. Remember, consistency and recovery are key aspects of any successful training plan. So, lace up your running shoes, hit the track, and get ready to get faster and fitter with interval training!