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When to start adding interval training?
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 2009-09-21 6:58 AM |
Expert  774    England |  Subject: When to start adding interval training?I'm getting back into training after several years of almost nothing.... I have been running for the last month or so, taking it very easy on short runs of about 1.5 miles at low intensity, as well as adding swimming and cycling again. One of my key goals for restarting training is weight loss - I have 20 lbs to lose to get back to my fit weight of 175lbs. I have been reading about the power of interval training for BOTH weight loss AND cardiovascular fitness, but am unsure when/how to start - is now too early? I'm about to start increasing the length of my run sessions anyway. Up until now I have been deliberately keeping it very easy to ease myself back into it, but could easily run longer distances at these low intensities. Would I be right to use the 10% rule to gradually increase the length of my long run and introduce some short intervals to my short run, or should I wait until my endurance is significantly improved first? I was thinking 2-4 x 30 secs intervals followed by 2 mins recovery on my shorter run, once per week? I wont be sprinting hard just yet but will simply up my pace a significant amount. Any advice would be very much appreciated - I'm trying to balance effective training with injury-free training, so could do with an objective and honest viewpoint please. |
| 2009-09-21 7:13 AM in reply to: #2417033 |
Champion 9407  Montague Gold Mines, Nova Scotia | Subject: RE: When to start adding interval training? Bigpikle - 2009-09-21 8:58 AM I was thinking 2-4 x 30 secs intervals followed by 2 mins recovery on my shorter run, once per week? I wont be sprinting hard just yet but will simply up my pace a significant amount. What you are talking about are strides and I wouldn't hesitate to begin including these in all of your shorter runs; as you are not sprinting (typically these would be around your 5k race pace) they won't be a huge stress on your body. I would start at our 2-4 level on one run a week and then add them to another shorter run and so on until you are doing strides in all but your long run. Then you can begin to increase the number of strides (slowly) during each run until you are at 8-12x30" within a run. Although this is interval training by definition (as it has work:rest intervals) it is not what people talk about when they discuss "interval" training. Shane |
| 2009-09-21 10:52 AM in reply to: #2417047 |
Expert 774 England | Subject: RE: When to start adding interval training? gsmacleod - 2009-09-21 1:13 PM Although this is interval training by definition (as it has work:rest intervals) it is not what people talk about when they discuss "interval" training. Shane many thanks Shane Can you explain what would be thought of as interval training please.I was taking my inspiration from here: http://beginnertriathlete.com/cms/Article-detail.asp?Articleid=1136&vote=6 and http://www.articlesbase.com/weight-loss-articles/interval-training-the-best-weight-loss-exercise-2917.html Edited by Bigpikle 2009-09-21 10:54 AM |
| 2009-09-21 12:40 PM in reply to: #2417576 |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: When to start adding interval training? Bigpikle - 2009-09-21 12:52 PM many thanks Shane Can you explain what would be thought of as interval training please. The workouts that are typically considered as interval workouts would be focused on threshold efforts or VO2Max (for endurance athletes - sprint athletes will do very different interval workouts): Threshold (~1 hour race pace) Bike - 2x20 minutes at threshold effort with 2 minutes easy between Run - 5-6x1km at threshold effort with 1 minute rest between VO2Max (~10 minute race pace) Bike - 4-6x5 minutes at VO2Max effort with 3 minutes easy between Run - 6-8x800m at VO2Max effort with 400m easy jog between Shane |
| 2009-09-21 12:55 PM in reply to: #2417033 |
Expert 774 England | Subject: RE: When to start adding interval training? Brilliant - many thanks I'm struggling a little as I havent established my max HR's again yet... Not wanting to overdo it yet, so I havent been able to establish my training zones and thresholds. I remember getting a bit baffled trying to calculate LT's and VO2 max's last time I was seriously training, so I need to get it worked out properly this time  Edited by Bigpikle 2009-09-21 12:55 PM |
| 2009-09-21 1:03 PM in reply to: #2417033 |
Pro 4353 Wallingford, PA | Subject: RE: When to start adding interval training? Just want to suggest that you use some caution in introducing interval workouts. Please take your time and ease into them, as going too hard too early into your training can lead to injury, which could keep you out of training altogether. Like Shane said, I think including "strides" in your training now is fine, but you don't want to push too hard too fast. I would suggest that before you begin introducing "real" intervals into your training, you start by building up your run time and mileage. When you're comfortably running several miles several times per week (personally, I don't include intervals unless I'm up above 20-25 miles per week, but you might be okay introducing them at lower mileage), then maybe begin to incoroporate some intervals into ONE of your weekly runs. Again, ease into it, incorporating a couple of short intervals (a few minutes) at a higher intensity than your usual run pace, and allowing yourself ample recovery intervals. As your fitness improves, your intervals can get longer or be at a higher intensity level, and your recovery interval can get shorter. That's all I got! Also keep in mind that DIET is the biggest factor in helping you reach your weight loss goals. |
| 2009-09-21 2:08 PM in reply to: #2417947 |
Expert 774 England | Subject: RE: When to start adding interval training? jsnowash - 2009-09-21 7:03 PM Just want to suggest that you use some caution in introducing interval workouts. Please take your time and ease into them, as going too hard too early into your training can lead to injury, which could keep you out of training altogether. Like Shane said, I think including "strides" in your training now is fine, but you don't want to push too hard too fast. I would suggest that before you begin introducing "real" intervals into your training, you start by building up your run time and mileage. When you're comfortably running several miles several times per week (personally, I don't include intervals unless I'm up above 20-25 miles per week, but you might be okay introducing them at lower mileage), then maybe begin to incoroporate some intervals into ONE of your weekly runs. Again, ease into it, incorporating a couple of short intervals (a few minutes) at a higher intensity than your usual run pace, and allowing yourself ample recovery intervals. As your fitness improves, your intervals can get longer or be at a higher intensity level, and your recovery interval can get shorter. That's all I got! Also keep in mind that DIET is the biggest factor in helping you reach your weight loss goals. thanks for the tips. Having ended up with a niggling knee problem a few years ago that really brought an end to my last tri racing, I am VERY concerned with staying injury free. I'm going to take it very easy and just start with strides as suggested until next year at the least. I'm doing OK with diet so far, having successfully kicked my sugar habit and reduced alcohol intake to just small amounts at the weekend. My core diet has always been excellent, but was spoiled by snacking on rubbish regularly, and too much alcohol from time to time, so having successfully cut those out for the last month I'm making some good progress  I am nervous about my running training though as I'm still carrying 20lbs more than I want to, so am limiting myself to 2 easy sessions a week and trying to use swimming and bike sessions as well as walking everywhere I can, to burn calories. |
| 2009-09-22 4:37 AM in reply to: #2417033 |
Expert 774 England | Subject: RE: When to start adding interval training? OK, tried 1 short 'stride' session in my run this morning. About 15 mins into my run I just added approx 15 sec of hard paced running, then backed right off and took it easy for a while. I did feel it in my legs afterwards and only did the 1 stride as I was running a longer distance than before and have had a fairly hard week of training up until now. I certainly got my HR up and it came down reasonably quickly afterwards, so seemed OK. I'll start to slowly add a few more in future. Do they need to be close together in a set or can I space them out along the run? |
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