Intervals are a sequence of predefined distances or running for a specific duration of time, and in between each set, there will be a predetermined duration of mandatory breaks.
Depending on the goal and speed of the intervals, the breaks will either be used as rest time or to continue running but at a slower pace.
Intervals serve to improve the efficiency how oxygen is being delivered to your muscles. Over time, with consistent effort and practice, the results will show improvement in speed, endurance and efficiency.
Why is it effective?
Greater afterburn effect
In short, afterburn is the amount of oxygen our body consume above resting level after working out. It is essentially how much calories our body would burn before it gets back to its pre-exercise state.
Enhanced weight loss
Running intervals can burn up to 3x more calories than a comfortable long distance run. Due to the increase in speed and intensity, the body burns more energy. The fast twitch muscles in our body also contributes to the burning of calories. They burn a higher amount of energy than other muscle fibers as they work explosively.
Increased performance
Interval training challenges the body and by varying the goals and speed, it would pose new challenges for us. It causes our body to be unable to "be comfortable" with it and this would continuously place stress on our bodies. Intervals enhances our body's maximum oxygen absorption, transportation, capacity and utilization. Our metabolism would also be optimized as well and all these different factors would increase our performance, allowing us to run faster and further for longer periods of time.
Is it for me?
Anyone can run intervals. The ideal way to start is to ensure that you build up a basic level of endurance before embarking on this. Do not be over ambitious and set impossible targets. Train within your means and train safely.
Examples of intervals
Fixed Distance
400m Sprint
100m Walk (Rest time)
Repeat (5 sets)
Fixed Time
1.5 min Sprint
30s Rest
Repeat (5 sets)
Fixed Distance & Time
400m sprint under 1 min 45s
Rest 20s
Repeat (5 sets)
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