Posted: June 8, 2006

Athletics: Making Progress With Interval Running -- Running Faster And Longer Intervals

By: David Holt

You continue to improve speed, endurance and running form by changing your intervals:

 * Run faster in the effort...up to 2 mile race pace.
* Take a shorter distance recovery 
* Put more effort into the recovery (jogging for a minute instead of walking)
* Or, increasing the number of efforts.

The prudent runner will only change one of these factors at a time.

A runner specializing in the 5K will generally aim for a low number of quite fast repetitions, but no more than 3 seconds per 400 meters faster than 5K pace. This will ensure that part of each effort puts him well into oxygen debt. He will increase the speed of the efforts until he is running faster than race pace...then steadily decrease the recovery period session by session. He may also reduce the number of repetitions to enable him to achieve the extra speed.

“What about the 10K or 10 mile racer?” you may ask.

Upon achieving the required speed, they will decrease the recovery period, and then increase the number of repetitions. One of the aims of interval training is to get the body used to running fast for a long (overall) period of time. Interval work allows you to do huge amounts of mileage at fast training pace, yet without wearing yourself out. Achieve the target speed, then emphasize improving endurance at that speed.

Both specialists could progress along the following lines at first.

Week 1  8 x 400 in 72 secs 400 jog
Week 3  10 x 400 in 72 secs 400 jog
Week 5  12 x 400 in 72 secs 400 jog
Week 7  10 x 400 in 72 secs 300 jog 
Week 9  12 x 400 in 72 secs 300 jog
Week  11  8 x 400 in 72 secs 200 jog
Week  13  10 x 400 in 72 secs 200 jog
Week 15  12 x 400 in 72 secs 200 jog

The next two sessions of 400s, it’s all about consolidating your gains. Weeks 17 and 19 could be the same as week 15. Then move on to 8 x 400 in 70 secs with 400 jog ( if looking for more speed); or increase the number of efforts if looking for greater endurance...only you can set the limit on the number. You’ll be running about 12 seconds per mile faster than 5K race pace for short repeats.

Each time you increase the speed of your reps, a greater proportion of the repetition is anaerobic. As you get stronger, as your muscles get used to the new speed, as your body learns to process more oxygen, (with a nudge from your steady runs), it becomes more aerobic. Over a period of months, the anaerobic training changes to aerobic training: You will be able to race faster.

Don’t run 400s every week, or 4 times a week like they did 50 years ago. Doing the same session will only make you good at running that session. running 300s and 600s will do something which the 400s won’t. Don’t miss out on their benefits. Run something completely different on the even number weeks.

More likely though, you’ll run 400s every three weeks. 17 sessions will give you a full year of progression. Progress along similar lines for the other track sessions.

Week Two could be 1,200 meters at 3 seconds per lap slower than your 400s. 4 repeats give you 3 miles at your 5K speed. The 4th, 8th, 12th and 16th time that you run 1,200s you can add 200 meters, or half a lap to each repeat so that by the end of the year you’ve graduated to 2,000 meter repeats at 5K race pace, or close to 5 miles at race speed. The 16 sessions will again last you an entire year if you’re running them every three weeks.

Longer repeats force you to practice running economically when tired. The third session to rotate with 400s and the long repeats would probably be 800 meter repeats. You’ll run them about 1.5 seconds per lap faster than your 5K pace.

3K race pace is 100 percent of VO2 max, but 5K pace is about 95 to 97.1 percent of your maximum oxygen uptake capacity. The slower pace is easier on your body, so it’s easier to work on economical running form at 5K race pace!

Even with short rest periods, you’ll get only a small percentage of your short Intervals at 5K heartrate, despite the fact that you’re running at 5K pace. Running 400s gives you only 5 to 15 percent of your training at 95 percent of your max heartrate, depending on your rest periods. This is why 400s are relatively easy, and a great session to begin your speed running with. The best way to get more time at your goal heartrate is to add the home straight to your 400. Run 500 meter repeats at the same speed that you’ve been used to running 400s. You will triple the time spent at 5K heartrate because that extra 100 meters or 20 percent of the total will be at target heartrate. You’ll get 25 to 35 percent of your Intervals in the training zone.

You can double that respectable percentage by running longer and longer repeats. Mile repeats with a three minute rest will give your heart about 65 percent of your speed session at 5K intensity, or 95 percent of your max HR. Graduate to longer repeats by adding 200 meters every other month to your sessions.

Copyright David Holt 2006 - Posted with permission This section was adapted from Running Dialogue, 280 pages, $17.95, by David Holt. Training for 3,000 meters, 5,000 meters to 10,000 meters, Half-marathon and marathon for beginners and experienced runners, with schedules for all intensities from one to three speed sessions per week and 20 to 100 miles per week. Includes speed tables. Available at Amazon.com and other Internet stores or order ISBN 0965889742 from any high street bookstore. Or send $14.95 to David Holt at 3335 Richland Drive #4, Santa Barbara, CA 93105 (includes shipping and tax) Add $10 for a copy of Best Half-Marathons. David Holt is the author of 5 running books which all include guides and techniques to access for over training. See his material at RunningBook.com.

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