intervals
teamspirit
Posts: 148
in General Chat
i've got my 1st sprint 3 weeks today. My running is the only thing i'm only unhappy with and thats what i'm going to concentrate on between now and then. I no intervals are the way to do it but what times do i sprint 4 and recover 4.
0
Comments
Do you have an HRM?
Fartlek might be a bit easier to do if you don't have a track. Incorporate it into a 20 or 30 minute run. Go as hard as you can to the next bus stop. Get the HR up. Recover for 30 seconds, or until the HR drops. Then off for the next bus stop. You will have done this sort of thing on the bike, no doubt!
Otherwise, think of the time you want to spend. Fit some intervals in that. You could try going as hard as you can for, say 800 metres Then recover for a similar amount of time. Then off you go again. So long as the HR is really getting up there, you will be doing OK. Again, spend about 20 mins or so on the session (it doesn't need to be too much more - as your run will only be 20 - 30 mins).
The key things are to get the HR up. Maintain the speed _beyond_ the point where you want to stop - i.e. make it hard. And probably spend 20 - 30 mins on the total session.
Good effort if you can, you will have no problem with the sprint triathlon !!![:D]
Some examples of interval sessions i do are:
5min, 3min, 2min X 2 or 3 with 90sec or 2min recovery throughout making sure there is a change in speed between the 5min, 3min and 2min
3min rep then 90sec rep X 4 with 90 sec or 2min recovery throughout
But if your race is in three weeks you wont accomplish alot in that time.
Your much better off doing some endurance work, longer distances at slower speeds.
You dont want to injure yourself so close to the race now do you.
So is it worth it
Intervals are different to produce a different effect, full recovery or partial? Very different outcomes & feeling too!
You can use anything to make your interval, as suggested...or sprint the long side of a football pitch, jog the short for short recoveries & more intensity...which will help incr lactate tolerance, if you sprint the short & jog the long it is more aerobic intervals as recovery will be more complete. Using time rather than distance produces a similar effect as distance using the same work/recovery strategy. Obviosly hill intervals will have the bonus of building strength as well. Almost limitless possibilities.
Just do one session a week. If I'm running three times a week I go with a longer run, a tempo run (just below race pace) and an intervals session.
I've started tacking my tempo run to a longer bike as well.
The temptation is to hammer the intervals - but you risk burn out/injury/illness if you do too many.
One a week will definitely sharpen you up and help your overall speed.