How to Use Intervals to Boost Your Running Performance
Today we’re diving into the world of high-intensity intervals and how they can take your running performance to new heights. We’ll touch on the goals of this training, how to implement them, and some other considerations.
Before we jump in, it’s crucial to ensure you have a solid training base and are ready to push yourself at faster paces so as to reduce your risk of injury. If you’re prepared for the challenge, let’s explore the world of high-intensity aerobic intervals designed to boost your VO2 max.
Understanding the Goal: Increasing Time at Faster Paces and Higher Intensities
The primary objective of these intervals is to progressively extend the time you spend running at faster paces while enhancing your tolerance to high-intensity efforts. Although VO2 max is a marker of aerobic conditioning, it’s not the sole determinant of endurance performance—something we’ll delve into in a future post. For now, let’s focus on elevating your performance through these targeted intervals.
Getting Started: Finding Your Intensity
To kick off your interval training, aim to work at or close to your VO2 max during each interval, followed by a recovery period. If you’re uncertain about your effort level, begin by working at your best 1-mile pace. To maintain consistency within your intervals, consider using a treadmill for your initial workouts before transitioning to a track or a flatter outdoor area.
Sample Interval Workout: 5 Rounds of 90 Seconds
- Run at or near your VO2 max for 90 seconds.
- Follow with a walking recovery for 90 seconds to 2 minutes OR until your heart rate drops below 130 bpm (out of the aerobic heart rate zone).
I recommend incorporating this workout three times per week, allowing at least one day of rest between sessions. On your rest days, engage in low-intensity jogging and include resistance training to complement and support your high-intensity interval training. Reserve at least one day per week for complete rest from running.
Progression: The Key to Long-Term Success
As you adapt to this training style, focus on progression to continue challenging your body. You can either increase the duration of each interval or add more intervals on a week-by-week basis. For high-performing individuals, the ultimate goal might be to achieve intervals of 3 minutes, completing a total of 10 rounds although this isn’t necessary for all individuals. After 6 or so weeks of this plan I’d recommend a deload week of less mileage and lower intensity before determining your next training block.
Remember, consistency is key. Listen to your body, monitor your progress, and adjust the intensity and duration of your intervals accordingly. By incorporating these high-intensity aerobic intervals into your training regimen, you’ll be on your way to unlocking your full running potential.
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-Keep running strong!, Dr. Greg.
Dr. Greg Ellis PT, DPT, CSCS
Performance Physical Therapist
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