This is the second part of the [Definitive Guide] Interval Training For Runners – Part 1.

In the first part of this article series, we talked about what interval training is, how interval training will help your marathon training, and the triple threat components of interval training. My one goal with this post and this blog is to push you outside your comfort zone. Try interval training at least once before you make any final decisions.

Why You Need to Sprinkle Interval Training Into Your Marathon Training

There are many benefits to interval training but a few dominant benefits can make a dramatic impact on your marathon time.

By running at higher intensities, you have the ability to develop your muscles and transform your current form to an efficient form. Running at higher intensities over and over again, your muscle memory kicks in and creates an “imprint”. Next time you run at that intensity, your muscles will remember how they worked last time so you can further perfect the running form through the current run.

photo credit: tonivc

Training at higher intensities also reduces the likeliness of injury, believe it or not. If you are thinking, “How the heck am I NOT supposed to get injured when I’m running like the wind?!?” The fact of the matter is that when you consistently implement interval training, you build a higher threshold for your joints and muscles to endure without feeling any pain, discomfort or “hit the wall” early in your run.

The Key To Interval Training Success: Warm Up!

Runners don’t want to warm up because it’s boring, it’s time consuming and it’s lame. You know what’s more boring and lame? Sitting at home on race day because of a stupid, preventable overuse injury that took out your knee.

Instead of thinking of a warm up as a waste of time, perceive it as insurance. Warming up is your back up which is similar to insurance; “just in case”. You know that no one plans to get in a head on collision. This goes for running as well: no runner prays for a paralyzing knee injury.

Do a quick 5-minute warm up before your training session and a 5-minute cool down after your race.

Example of an Interval Training Session

• 5 minutes of Warm Up + Stretching
• 3 minutes of low intensity work – run at a pace where you could comfortably talk to the person beside you
• 1 minutes of high intensity work – Hit your target heart zone
• 3 minutes of low intensity work – reduce your pace so that you’re back at that comfortably speaking pace. If you are just too tired too continue, stop completely and start again after the full rest. Turn it down a notch on your high intensity runs.
• 1 minutes of high intensity work – Hit your target heart zone. You’ll find that you might be tired but you get more comfortable with the level of intensity.
• 3 minutes of low intensity work – reduce your pace so that you’re back at that comfortably speaking pace.
• 5 minutes of cool down.

The above example is based on the 1:3 Work/Rest ratio we discussed. If you didn’t read that, go through it to understand what it means. This example is to illustrate how to structure your interval training sessions. You can easily tailor them to your own fitness levels.

Taking Action!

Please, please, PLEASE don’t make this blog another one to skim through and brush it off. I taught you why you need interval training in your marathon training and a beginner’s example for an interval workout. If there’s anything I can do to help explain interval training in a way where you can understand it thoroughly, please ask.

PS: What are your experiences with interval training? Liked it? Hated it? If you still have questions, give me a shout below! :)

Interval training plays an important role in your ability to run fast. Interval training requires you working your muscles at high intensities so if you are a complete newbie to running, I recommend that you start with the 3 part article on Beginner’s Guide to Distance Running. Once you have a foundation built, you can really reap the rewards of interval training and other forms of training without risking an injury.

What is Interval Training

Interval training is physical activity with burst of high intensity work alternating with periods of low activity or rest. As an example, a part of your interval training may consist of you running at a 7 mph pace for three minutes and then rest at a 2.5 mph pace for one minute.

photo credit: kk

How Interval Training Works

Unlike regular running with a consistent pace, interval training alternates between periods of high intensities and low intensities. This means that when you’re doing interval training, you are working both your aerobic (with oxygen) and anaerobic (without oxygen) systems.

While training the aerobic system is important, training your anaerobic system allows you to blast through the wall. Effective anaerobic training is necessary to increase each runner’s anaerobic threshold. The individual anaerobic threshold is a factor that determines the athlete’s level of peak performance.

Let’s put this in English:

“For the past few months, Fred has been consistently running 2 miles three times a week.  He decided to start training for a 10K and increased his mileage. When he began running longer distances, he noticed that at 2.5 miles, he would “hit the wall” so hard that he had to stop (low anaerobic threshold).

As he started implementing interval training into his schedule, he realized that each week, he would be able to run further before “hitting the wall” or feeling the same level of discomfort (increase in anaerobic threshold).”

The Triple Threat

There are three components of interval training that when compounded, can make your bland run into a hell of a ride!

1) Intensity

The intensity you train at during your high intensity periods as well as your low intensity periods play a huge role in your ability to grow as a runner. Here are the two extremes: if your high intensity periods are too intense, your going to burn yourself out SUPER FAST. On the other side of the coin, if your low intensity periods are too intense, than there is no period of recovery. If runners aren’t able to recover in that low intensity period, their high intensity periods will consist of a sub par performance.

2) Work/Rest Ratio

Intensity is the most important factor of interval training but if there isn’t an equal balance between the high and low intensity periods, there is a higher risk of getting injured. There needs to be an equal balance because both the anaerobic and aerobic systems must be worked enough to challenge the targeted muscles so on race day, you are physically prepared.

An example of work/rest ratios are 1:1, 1:2 or 1:3. These ratios would translate as follows: (1:1)  high intensity for 1 min, low intensity for 1 min, (1:2)  high intensity for 1 min, low intensity for 2 mins, and (1:3)  high intensity for 1 min, low intensity for 3 mins. There is nothing with resting for 3 minutes. If that’s how long it takes for your body to recover, so be it.

3) Duration

Our goal as runners is to run longer distance races such as marathons and half marathons. To run these longer distance, our primary goal isn’t to be a “Speedy Gonzalez” to finish the whole marathon; you’d be out of your mind! Our goal is to push that anaerobic threshold further to prevent injury and reduce the chance of “hitting the wall”. I will provide an example of an interval training session below, but I believe less is more. There’s a fine line, but I don’t believe that interval training for a couple of hours will do anything positive for your marathon running hopes.

Interval training has really helped me during my runs because it gives me confidence during those periods where you feel too tired to keep running. I recommend you try the example I will give you in part 2 of this article or your own tailored version of the example to really take advantage of interval training. Just keep in mind, quality over quantity.

Part 2: [Definitive Guide] Interval Training For Runners – Part 2

PS: What are your experiences with interval training? Liked it? Hated it? If you still have questions, give me a shout below! :)