Studies have shown that fitness can be improved significantly through interval training and many fitness experts believe that it is the most effective form of training. Whether you want to improve your 5km time, run a marathon or use interval training to improve your fitness for teams sports, please post your best training routines here (interval lengths, rest length, number of repetitions, frequency of training).
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After doing 6 months of : 10 series of (20s at 90% of top speed then 2min of recovery) i bought a heart rate monitor that i linked to my iphone. First i did an assessment with app iRunner (this option is not free) th...
Cheers Kevin. I've finally realised that just plodding on at the same pace will not make me faster!! I have to prevent myself from over-training and the resulting injuries though. I do tend to over enthusiastic and knacker myself. Thanks for t...
Phil, I wanted to bust 2 hours for a HM so built up endurance to 21km distance first for 8 weeks, then incorporated intervals into last 5 weeks of training. I did 1km warm up and 1km warm down and then did Intervals of 0.33km per each km. Built up...
Best of luck with the training. I would try mixing it up a little, so you don't get bored. A couple of examples are 1min fast, 1min jog x 10. Or a 30-20-10 session is 30sec jog, 20sec at 10k pace and 10sec sprint then straight back to 30sec jog et...
This looks like the right place to ask the question : What are your top tips for a beginner to the world of interval training? Im in week 2 of a 10 week training plan for a half marathon (my second) and just completed my first run with intervals...
Murray S encouraged this.
Faisal M 30 burpees 50 mnt climbers.
30 burpees 50 mnt climbers.
20 burpees 50 mnt climbers.
20 burpees 50 mnt climbers.
20 second rest in between session
Emily D Hopefully spring is right around the corner go be using my favorite interval training on a 400m track.
Two laps of sprinting the straight-aways and lightly striding the curves, then short rest.
Two more laps of sprinting the curves and striding the straight-aways.
Maybe another mile if I have time!
Usually a small warmup beforehand and cool down afterwards, and hydration!
Ridhwan B I stick to a 5 rounds of 4-6 exercises depending on the intensity of the exercises chosen for that particular session.
My usuals are:
-kettle bell goblet squats
-dragon push ups/alternating push ups
-barbell squat press ups(compound)
-variations of crunches/leg raises
-variations of lunges(favorite being kick out lunges)
Timing: 30 sec work, 10 sec rest, with a minute half between rounds.
*hydrate before, during & after workouts
Fit Wasted . One of my favorite HIIT (High Intensity Interval Training) workouts:
50 seconds on | 10 seconds rest | 5 rounds:
-overhead walking lunges
While you are mending try some cardio that will maintain your fitness and muscle strength and not add to your injury. Water running maybe..... Spin classes can be great - use the resistance to help you kick butt. Rowers are also great - if your sh...
Michelle K I use the running for weight loss app on the iPhone. It's good interval running. In on week 3 now. I'm also new to running so it has helped build my stamina
Elaine, try a non loaded sport such as swimming, as you can still do all your training in pool, or in the sea. but you can do some water running as well as swimming if you want http://www.youtube.com/watch?v=oXSgvGyD2oMits what my mum did when she...
Interval training for a marathon injured my foot and now I'm down with the dreaded PF. It's been almost a year since my last race and my doctor is not allowing me to run until my foot heals completely. Has anyone ever had this happen to them and...
Mark K encouraged this.
Susan W encouraged this.