Weekly Topic: Interval Training

We have several people ask what is interval training and how is it different.  So the following information will get you a little more familiar with the topic and the benefits. 

This week we talk about the benefits of Interval training. A type of training that involves bursts of high intensity work. This high intensity work is alternated with periods of rest or low activity. Interval training is great because of its effectiveness in cardiovascular build-up and also its ability to make more well-rounded runners.

"Walk-back sprinting" is one example of interval training for runners, in which one sprints a short distance (anywhere from 100 to 800 meters), then walks back to the starting point (the recovery period) to repeat the sprint a certain number of times.

This doesn’t all have to be done with running- This is high intensity work for a certain amount of time with a rest period of about 2x as long, but super high intensity and heart rate. (large limbs moving and burning a ton of calories)

A quick sample program:
Interval Variation I: Standard

• 3 - 5 minutes warm-up (light jog, low intensity, gradually increasing at the end of the warm up period)

• 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6-8 times)

• 3 - 5 minutes cool down (light jog, low intensity, gradually decreasing by the end of the cool down period)

Interval Variation II: Pyramid

• 3 - 5 minutes warmup

• 30 seconds high intensity, 1 minute low intensity

• 45 seconds high intensity, 1 minute low intensity

• 60 seconds high intensity, 1 minute low intensity

• 90 seconds high intensity, 1 minute low intensity

• 60 seconds high intensity, 1 minute low intensity

• 45 seconds high intensity, 1 minute low intensity

• 30 seconds high intensity

• 3 - 5 minutes cooldown

Interval Variation III: Sports Conditioning

• 3 - 5 minutes warmup

• 2 minutes moderate or high intensity followed by 2 minutes low intensity (repeat once)

• 30 seconds high intensity followed by 30 seconds low intensity (repeat four times)

• 60-yard sprints (or 10 seconds if not running) followed by 90 seconds rest (repeat 6 - 10 times)

Mud Run Training is all based on this simple principle. This is the way to achieve success for the race as well as break up your training boredom

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