Interval Training

To improve your speed, you need to run faster.  The best way to train your body to run faster, is by doing just that--running faster.  Back in the 1950s, Woldemar Gershler developed the idea of interval training to increase speed for distance runners.  Gershler's method involved running short distances at high intensity, followed by short recovery periods.  This type of training was thought to increase cardiovascular efficiency and improve endurance faster than simply running long distances day after day.  Interval training has now become a staple for serious distance runners.  Are you ready to give it a try?

Interval workouts are best done at a track where the ground is smooth and distances are measured precisely.  Although a watch with a second hand will work for timing, a stopwatch is preferred.  Check the tools on your cell phone--there's probably one there.  Recruit some friends.  There's nothing like a little competition to spur you on.  Make sure to fully stretch before and after the workout.

Sample Interval Workout

• Stretch

• Warm up by running 1/2 mile (2 laps) at a slow jog

• Run 440 yards (1 lap) non-stop at maximum speed, followed by a 2 minute rest

• Repeat 7 times (8 laps total)

• Cool down by running 1/2 mile (2 laps) at a slow jog

• Stretch 

That first sprint will feel strange.  Unaccustomed to running at that intensity, you'll feel like you're flying for the first hundred yards, then fatigue will set in.  You'll be gasping for air and your muscles will be screaming, but don't let up--it's only a lap.  Keep pushing through till the end.  For the two minute recovery period, walk slowly, don't sit.  If you stop your muscles could freeze up, so keep lose and keep moving.

By your fifth interval, your legs will feel like jello, your lungs and throat will burn, and you'll probably feel like puking, but don't give up.  This is where the payoff starts--you're converting fat into muscle and increasing the capacity of your heart--so stay the course and finish strong.  On lap eight, give it all you've got.

LACE UP and hit the track!

Assignment for the day:  run 50 minutes