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Original poster

Interval training

14 replies

hockeysticks · 28/02/2013 23:18

I've been told I need to do some interval training if I'm going to improve my running.

I'm a plodder and struggling to motivate myself.

Any tips? I have the Nike running app but doesn't seem to help with that. Are there any others?

OP posts:
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CoteDAzur · 04/03/2013 11:05

I use RunKeeper, too. It is fantastic. You can set your intervals as you like and it tells you to go faster or slower when they are up.

overmydeadbody · 03/03/2013 19:52

I now use runkeeper, but before I had a smartphone I used to just sprint flat out for twenty seconds then run at a normal pace for 2 mins, then sprint for twenty seconds agai and keep repeating that. Or I'd give myself goals, like sprint to the lamp-poast or third tree or whatever. I always run in between the sprinting, rather than walk.

I like the hill idea. I am going to do that next.

holmessweetholmes · 03/03/2013 18:20

I use Adidas' mi coach app. It made me a running program (building up to half marathon) which includes some interval training sessions. It's the best app I've tried, out of several.

indiegrrl · 02/03/2013 18:55

I found fartlek (where you run fast - maybe beginning at about 80% of your capacity on the fast bits at the start of your run, then aiming for 90-95% toward the end of your run) a good way in as you can just decide to run fast to the next lampost or the traffic lights etc...it gives you a good sense of your capacity. Interval training on a track is good if you have access to one, but it is easy to try to go too fast as I did and lose motivation! If you have done a 5k (like a parkrun) then aim for that pace on the fast 400m, then walk or jog for 200m. I'd start with just 4 * 400m. This is the plan given me by my running club and it seems to work, I've got 2 mins off my 5k time in 2 months, and do interval training once pw.

Sleepwhenidie · 01/03/2013 21:12

There are Tabata apps around too, you can adjust the work/rest periods to suit you. I have Tabata pro which is about £2 but very good.

Sleepwhenidie · 01/03/2013 21:05

I was about to say the same as monster child, find a hill you can run up for about a minute-run up it, walk/gentle jog down. Repeat 8-12 times. Go home. Collapse. HTH Grin

Seriously though, you can also start with 20 sec sprints with 1 min recovery (12-20 mins total) and gradually adjust so that your sprint is longer and recovery shorter. Very effective for improving speed and fitness and amazing for fat burning.

monsterchild · 01/03/2013 18:37

we also would stop and run up extremely short hills ten times, as fast as we could then continue running.

monsterchild · 01/03/2013 18:36

I trained for a marathon and we started with 1 minute running 5 walking and slowly built it up to 5 min running and 1 walking. It really worked well.

Original poster
hockeysticks · 01/03/2013 18:33

I've just checked on the Nike app and I can change the settings to notify me every 0.25k.

I might give that a try. Maybe sprint for 1, jog for 2 etc.

OP posts:
SummerLightning · 01/03/2013 18:04

That's why I use runkeeper so it tells me when 400m is up. And yes 400m is a long way - too far for a flat out sprint. I suspect that 400m builds up a bit of endurance as well as speed/strength whereas shorter ones probably just make you stronger. If you have enough time for lots of running I would do some sessions with longer intervals and some with short ones.

Belugagrad · 01/03/2013 17:34

I find 400m unrealistic, it's hard to measure and further than you think! I think you're better off divide your run into roads or fields and go hard alternately or 1 in 3 roads. I run on fields and go alternately at each kissing gate (they're small fields!) good luck!

SummerLightning · 01/03/2013 00:10

Run almost flat out for the fast bit, walk for about 10 secs and then run slowly. I think general consensus is its best to do the slow bits still running if you can.

Original poster
hockeysticks · 28/02/2013 23:47

Will look at that, thank you.

Do you pelt it then walk? Or run quickly then run slowly?

OP posts:
SummerLightning · 28/02/2013 23:26

I use runkeeper (free I think?) on my phone.
Usually do 400m on 400m off * 8. It hurts but it does make you faster!