Intervals In A Nutshell
As runners, we often hear mention of terms such as repetitions, intervals, strides, fartleks etc. to describe workouts. In essence, they represent the same or very similar approaches to structuring a workout but often they hold slightly different meanings depending on the athlete, coach, information source etc. Rather than get into semantic struggles, understanding the basic intent is a key take-away when thinking about workout structure with varied speeds or paces and times. In other words, examining the basics and benefits of training that includes periods or work followed by periods of less work (recovery) is helpful when planning some form of “interval” training.
Intervals, in a nutshell are workouts that include various periods of work in which some are done a higher intensity and others are done at a lower “recovery” intensity. Often interval training is relatively structured, with patterned periods of faster or harder running followed by periods of easier running designed to elicit some type of recovery before the next work period begins. The work periods can vary in terms of intensity depending on the intent of any given workout – as can the duration of the work period. The recovery period can also vary in time, but typically in a structured workout it is intended to get the runner to feel ready or slightly less than ready to begin the next work period.
Goals and Intentions
The beauty or magic of interval training is that it allows a runner to accomplish more work at a given intensity than that which could be attained if completed continuously at the same speed/intensity. In other words, by breaking up the total run volume into short periods of work followed by similar or shorter periods of recovery, a runner is able to run FASTER at a LONGER total time compared to a straight run at the same work pace.
By incorporating a short period of recovery between each work interval, a runner can repeatedly perform at higher intensity thereby allowing for a greater amount of faster times to be logged for the entire session.
Consider An Example…
A coach asks three intermediate runners – all of whom are relatively close in terms of running ability – to complete a session that includes a one mile warm up followed by running at 5k pace and a final cool down. The first runner is given an interval structure that includes five 2000m runs with a 2 min recovery between each. The second runner is given a structure set at ten 1000m runs with a 60 second recovery, and the third is given a set of 25 400m runs with a 30 second recovery. Each runner’s recovery period is approximately 25% of the work period given his or her typical pacing.
Q: Which runner would experience a characteristically tougher workout, or alternatively would feel less taxed after completing the run?
A: Although all 3 runners ran the same amount at the required 10k pace, generally speaking, the runner who was given the set with fewer, but longer intervals would experience the more grueling workout. On completion, the runner who ran the set of 25 shorter runs would feel less taxed and likely to be able to continue the workout (if asked!), as the period of work was divided into short, repeated segments.
If the goal of any given workout is to accomplish as much work as possible at a faster pace, then utilizing an interval structure is a great incorporation into the regimen.
Strides and Fartleks…
Running “strides” are often included as part of a longer run and often confused with more typical interpretations of interval training. More often, strides are short duration bursts and measured in terms of distance, time or cadence. Strides are usually runs at about 90-95% of your maximum pace (consider it a full speed sprint), for a distance of 50-100 meters, 15-20 seconds or perhaps 30-40 individual footfalls.
Fartlek training is similar in many ways to strides (indeed one could consider them the same or interchangeable). They are a training concept developed by the Swedish military – derived from the work fart, meaning “speed” and lek meaning “play”. So during continuous runs, a fartlek is a runner’s play with speed in which an increased pace is dictated by a landmark, feel or variable time. Fartlek training is a bit more fluid than stride inclusion, but both may be considered a type of interval training in general terms.
As you can see, interval training or workouts that include patterned periods of faster or harder running followed by periods of recovery is a useful method to accomplish high intensity/pace work. This concept is not new, but has great implications if incorporated into your training or a coaching program.
Hint: Want to get nutrition or race tips…Maybe some prep in? Check out what is available for eBooks and online coaching programs. You may find something that can stick with you and get to the finish line!
