Interval workout



Interval workouts is a training method that solicits a lot the heart, before you try, it is very strongly recommended to talk to your doctor and maybe schedule a visit to a cardiologist. Especially if you are over 40 years old.

Inverval training is challenging and generates oxidative stress, to counter free radicals and discomfort that can create ischemia and reperfusion (digestive pain, diarrhea), it is essential to adapt your nutrition.
If you're not used to do interval workout, expect to have stiffness in the calves and maybe in the quadriceps. To relieve yourself, you must consider stretching.

Headaches can happen sometimes during intense training and especially when it's hot and sunny within hours of the end of the session.

What is interval workout ?

Interval training (interval workout) is a training method alternating sustained pace work with a recovery period, active or passive.
This method, with the rest phases, allows you to work longer at a steady pace compared to a sustained pace session done without the rest phase, for the same gain.

Specific interval

The specific interval workout is used to prepare yourself at the target pace for the next competition.

In training plans you will regularly find these acronyms:
- SP10 : 10km specific pace; it corresponds to the pace you are aiming for on your next 10km competition.
- SP21 : Half marathon specific pace; it corresponds to the pace you are aiming for on your next half marathon.
- SP42 : Marathon specific pace; it corresponds to the pace you are aiming for on your next marathon.

To prepare for 10km pace, the 1000m interval workout is all indicated. You can also test the so-called Pantel's workout sessions.
To prepare for half-marathon pace, it's better to start with 2000m interval workout or 3000m interval workout.
On the other hand, to prepare for marathon pace, it's better to start with 3000m interval workout or 4000m interval workout which can be integrated during long runs.

To estimate your specific paces, you can try the Bart Yasso test which will allow you to estimate your goals for the marathon, half-marathon or even 10km.

Short interval

The short interval workout is mainly used to improve the MAS. During short interval sessions it's common to push your speed from 105% to 115% of your MAS.
If you are starting the interval workout, you should start with a 30sec/30sec session, which has the advantage of not being stressful compared to the distance times. Then after 3 or 4 weeks, you can try the 200m interval workout and the 300m interval workout.

Long interval

The long interval is ran at lower percentages of MAS, but the interval are longer and can be strenuous.
If you are starting the interval workout, you should start with a 400m workout and then try different distances like the 500m workout, the 600m workout, the 800m workout or the 1000m workout.

For trail run preparation

To prepare for the trail running it could be interesting to go uphill and downhill and do fartlek.

To vary

To avoid the monotony of interval training and give you motivation you can try the pyramidal workout.

  • I don't say it will be easy, I says it will worth it.

  • If you want something you've never had, you'll have to do what you've never done before.

  • Your attitude matters more than your abilities. Zig Ziglar

  • Motivation is when dreams put on their work clothes. Benjamin Franklin

  • Success consists of going from failure to failure without loss of enthusiasm. Winston Churchill

  • I do it because I can. I can because I want it. I want it because I'm told that I can't.

  • If you're absent during my struggle, don't expect to be present during my success. Will Smith

  • Success is getting what you want. Happiness is wanting what you get. W. P. Kinsella

  • Don't be afraid of the space between your dreams and reality. If you can dream it, you can make it so. Belva Davis

  • Go to the end of things before giving up.

  • Not having tried is worse than failure.

  • Every expert was once a beginner.

  • If you don't succeed the first time, shake and try again. Aaliyah

  • Failure is simply the opportunity to begin again, this time more intelligently. Henry Ford

  • Obstacles are those frightful things you see when you take your eyes off your goal. Henry Ford

  • Crying can give you sympathy, sweat will give you results. Laurent Vicente

  • Obstacles are those frightful things you see when you take your eyes off your goal. Henry Ford

  • Crying can give you sympathy, sweat will give you results. Laurent Vicente

  • Don't think limits. Usain Bolt

  • Running is the only medicine that my legs and my head, but also my heart and my soul, need. Laurent Vicente

  • A man who conquers himself is greater than one who conquers a thousand men in battle. Bouddha

  • If you want to run, run a mile. If you want to experience a different life, run a marathon. Zatopek

  • Is defeated only whoever believes it. Fernando de Rojas

  • I never lose. I either win or learn. Nelson Mandela

  • I often hear someone say I'm not a real runner. We are all runners, some just run faster than others. I never met a fake runner. Bart Yasso

  • I had as many doubts as anyone else. Standing on the starting line, we're all cowards. Alberto Salazar

  • May the road rise up to meet you. May the wind be always at your back. Irish Blessing

  • Your legs are not giving out. Your head is giving out. Keep going. Jillian Michaels

  • No matter how fast you run, you'll always be faster than those who sit on their couch. Richard Paradis

  • Ask yourself: « Can I give more? ». The answer is usually: « Yes ». Paul Tergat

  • The miracle isn't that I finished. The miracle is that I had the courage to start. John Bingham

  • Shoot for the moon. Even if you miss, you'll land among the stars. Oscar Wilde

  • No one ever drowned in sweat.

  • Those who think they have not time for bodily exercise will sooner or later have to find time for illness. Edward Stanley

  • Experience is a lantern that is worn on the back and that never shines the path. Confucius

  • It is not because things are difficult that we do not dare, it is because we do not dare that they are difficult. Lucius Annaeus Seneca

  • That little voice inside your head that says you can't do it, well... it's a liar!

  • Wake up with determination. Go to bed with satisfaction.

  • Be not afraid of going slowly, be afraid only of standing still.

  • Each step count.

  • Don't bother just to be better than your contemporaries or your predecessors. Try to be better than yourself. William Faulkner

  • We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves...The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. Roger Bannister

  • You do not get to the summit by overtaking others, but by overtaking yourself.

  • Life's battles don't always go to the strongest or fastest man, but sooner or later the man who wins is the fellow who thinks he can. Steve Prefontaine

  • To win a race, the swiftness of a dart availeth not without a timely start. Jean de la Fontaine

  • If you feels good racing an ultramarathon, don't worry, it will pass... Guillaume Millet

  • Never allow your fear to grow larger than your faith. Jillian Michaels

  • Why choose to fail when success is an option? Jillian Michaels