Running Headquarters  Frontpage
Injuries and Treatment  Injuries
Nutrition Information  Nutrition
Marathon Information  Marathon
Running Training Forums  Training Forums

   Running Information      USA Running      Running South Africa      Running New Zealand      Running UK      Running Ireland      Running Ireland      Deutsch Laufzeit      Copenhagen Marathon      Suomen Juoksu      Sverige Löpning      Tel Aviv Marathon      Running Australia      Running Kenya      Running Europe      Running Malta      Running Namibia

Interval Training for Performance

interval training

For decades, interval training has been used by endurance athletes to improve their performance. Interval training is easy to monitor when assessing performance.

Interval training increases speed endurance

Speed endurance is an important attribute in middle and long distance running, where you need a lot of power, and especially if you pursue top results. The best way to develop your speed endurance is by doing interval training. Interval training improves your fitness and performance, and prepares you for the race day, both physically and mentally.

Interval training is also a good way to increase your running speed, even if your target is not “top results” and it brings an interesting change to your regular training.

In interval training the performance is divided into training segments which have short recovery breaks in between. The rest is what allows you to train more at a higher level compared to if there were no breaks. There is not just one right training formula for intervals. Shorter intervals prepare you for shorter sprint distances and longer intervals prepare you for longer distances.

Train correctly to avoid injuries and over-training

Interval training is very taxing to your body. You aim to train at the same pace and the same lactic acid levels as in races. One of the most important attributes of interval training is to develop economical running and to learn how to run at race pace with ease.

A good foundation of fitness sets a base for faster recovery after a hard training session, which decreases the chance of overtraining. A long enough recovery after an interval session is important for your body. To get the maximum benefit from the training, the number of intervals and the pace should be adjusted according to your fitness level at that time.

In the Time-to-Run 10 km training programs the number of intervals and the training pace is customized according to each training program/aimed 10km time. With a few calculations you can determine the correct pace for your sessions according to your current level of fitness. To determine your pace check here – 10k Training Program Tips.

Our 10 km training programs are based on 2000 m and 1000 m intervals. The 2 km intervals improve your speed endurance for 10 km, as the 1 km intervals develop your 5 km time. The amount of intervals, speed and recovery time; in-between, depends on your fitness level and target time.

For example, if you are aiming at sub 50 minutes 10 km, you run the 2 km intervals x three at 4:55 min/km pace with 90 sec – 2 min rest, and the 1 km intervals x five at 4:45 – 4:50 min/km pace with  60 to 90 sec rest.

Interval training is demanding both mentally and physically. Completing the session takes persistence and belief in your own ability. On a running track training is simple as the distance is already measured and the track is even. Training is always more enjoyable if you get a friend with equal attributes to join you.  Once you have completed the session you feel  like a winner! I promise.

See the article: Tips for Interval Training

Article by Piia Doyle
Editor Time-to-Run Suomi

Speak Your Mind