500m interval workout

icon


Foreword

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.

Whether to lose weight, increase your capacities or improve your running capabilities, inverval training is indicated, but it's 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.

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 500m interval workout ?

500m interval workout is considered as long interval workouts, either called long MAS interval training.

For a better improvement of your abilities, it's important to alternate long interval workouts with short interval workouts.
If you do one interval workouts a week, shift from short to long each week.
If you do 2 interval workouts a week, make a short session and a long one in the week.
The 500m interval workout is commonly used in preparation plans for 10k races.
Either way, it will bring you progression for your 10k, half-marathon or marathon competitions.


Time's table depending on your MAS

With the table below, you will easily find the times to achieve for the 500m and corresponding rest times.
The table reads as follows: for a MAS of 19 km/h, you have to run the 500m in 1'42" with a rest of 1'15" between each fraction and this for all repetitions.
You cannot know your MAS with the time that you're able to do over the distance of 500 m.
So if you don't know your MAS, it would be good to make an estimate by a cooper's test or half cooper's test.

MAS (km/h) 10 11 12 13 14 15 16 17 18 19
500m 3' 15" 2' 56" 2' 42" 2' 28" 2' 18" 2' 09" 2' 01" 1' 54" 1' 48" 1' 42"
rest 2' 1' 55" 1' 50" 1' 45" 1' 40" 1' 35" 1' 30" 1' 25" 1' 20" 1' 15"


To optimize the development of your capabilities as much as possible, do not hesitate to change the effort distances. To know the times to do according to the distance and your MAS, see the calculation page.


How to perform interval workout ?

First, you need to determine your pace, which will depend on your abilities, which means your MAS.
If you're starting the interval training, you can start with 5 repetitions of 500 m before gradually increasing as shown in schedule example of training sessions.

Procedure :

Step Description What to do
1 Warm up For warm up, jog for at least 15 min, or 20/25 min if it's very cold. The goal is to prepare the muscles to the efforts that will follow avoiding tears.
2 Stretching / Drills Depending on your habits, you can do some stretching or better, if you have extra time, do drills.
3 500m 500m to run in a duration depending on your MAS, see table above
Repeat 4 times 4 Rest see table above
5 500m 500m to run in a duration depending on your MAS.
6 Cool down Cool down is a slow jogging, of approximately 10 min, which allows the heart to calm down and recover gradually a normal pulsation rythm. If you do the workouts on an athletic track, run in the opposite direction for calm down.


The rest is done by trotting between each 500m. Avoid walking as much as possible.
You should be able to maintain the same pace from the first to the last repetition.
Do not neglect a recovery period of at least one day if you're not used to this effort.


Schedule example

With the schedule below, you will find an example to follow the principle of progressiveness, this example is given with the distance of 500m, but it's advisable to vary working distances from one session to another.

Week Workout Amount of km Comment
Week 1 5 x 500m 2,5 km
Week 2 6 x 500m 3 km
Week 3 7 x 500m 3,5 km
Week 4 6 x 500m 3 km week lightened
Week 5 7 x 500m 3,5 km
Week 6 8 x 500m 4 km
Week 7 9 x 500m 4,5 km
Week 8 7 x 500m 3,5 km week lightened

  • 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